Strength
Every 2:30 Min x 6 sets
Power Clean + Hang Clean + Front Squat @ 75-85%
Push-ups (hands on 45# plates): 8-15 reps
Conditioning
10 Min AMRAP
4 (1 DBall Over Shoulder 125/80# + 24ft Bear Hug Carry)
1 Rope Climb 20ft (RX+ = Legless)
50 Double Unders
—Rest 2 minutes
30/23 Cal Assault Bike For Time
WOD Notes: Goal is 5+ rds. You will do 1 dball over shoulder, then pick it up again & walk with it in bear hug position for 4 mats then dump it. Do that 4x each round. RC sub = climb to 12-15ft or 3 heavy pulleys. DU sub = 25 DU or 75 singles.
Assistance
L-Sit/Tuck (Pegboard) – Accumulate 3 minutes