Anthony, Danielle and Kit

WARM-UP (10)

8 Minute EMOM

5 Beat Swings with Peanut + Rest 30" 5 Pull-Ups

Rest 1 Minute

5 Minute EMOM

1.1 Negative HSPU To Floor

5 Minute EMOM

1 Ring Dips From Toes + Ring Turnout + 10" Negative

Row 500m

5 Strict Leg Deadlifts Start 45/33  +2.5/5

5 Clean Pulls

5 Muscle Cleans

5 High Hang Cleans

5 Mid Thigh Cleans

5 Below the Knee Cleans

CONDITIONING (40)

60" Row (A)

60" Hang Power Clean 70

60" Assault Bike (A)

60" Front Squat 70

60" Burpees to Pull-Up Bar (A)

60" Shoulder to Overhead

Rest 5 Minutes

30 - 20 - 10

Pull-Ups (A-10)

American Swings (35) (A-15)

DB Thrusters 25 (A-12)

Run 1 Lap (A-#2)

A - 16