STRENGTH
Bench Press @ 90% of 1RM
- 3/4WU -6-4-2+
- 75-80-85%
2 Rounds not for Time
- 10 Deficit Push-ups (1-2 plate stack)
- 8 Ring Dips
- 6 Strict Pull Ups
CONDITIONING
AMRAP 4
- 18 Power Clean (135/95)
- 18 Lateral Burpees
- Max Calorie Row in remaining time
AMRAP 4
- 15 Power Clean (165/115)
- 15 Lateral Burpees
- Max Calorie Row in remaining time
AMRAP 4
- 12 Power Cleans (185/125)
- 12 Lateral Burpees
- Max Calorie Row in remaining time
Note: Rest 4min between AMRAPs. Score is total calories on rower.