Work Hard. Eat Clean. Be Blessed!
Strength
6 Rounds of 1 Squat Clean + 1 Hang Squat Clean + 3 Front Squats working up to AHAP
WOD
6 Min EMOM:
Even: 12 DB Hang Squat Clean (2×50/35)
Odd: 18 Box Jumps (24/20)
-6 Min Rest-
6 Min EMOM:
Even: 20/14 Cal. Assault Bike
Odd: 16 DB Power Clean (2×50/35)
*198/180 reps if completed RX
ADV WOD
For Time W/Partner: Splitting reps however you choose
20-15-10-5
Turf Length Sled Push (45/25 loaded, 2×45/45 loaded, 3x/2×45 loaded, 4x/3×45 loaded)
Burpee Box Jump Overs (30/24)
Back Rack Weighted Lunges (185/125
***38 Min Cutoff***(may want to wod first and see if you have time for strength)
TEC WOD
35min AMRAP w/ Partner
1-Calorie Row
2-5 Burpee Ball Slams 20/15
10 Squats w/ Ball
15 Russian Twists
20 SLSU w/ ball touching behind head
*Rounds and Reps + Calories on the row for score