Warmup – 
Strength – 

10 sets, 

1 clean + 3 front squats + 1 jerk. 

Go as heavy as possible each set.  Clean can be power or full squat.  Jerk can be split or push. 

For time:

50 handstand push-ups

50 toes-to-bars

50-cal. Row / Bike

50 dumbbell box step-overs

50-ft. right-arm dumbbell overhead lunge

50-ft. left-arm dumbbell overhead lunge

M 50 dumbbells, 24-in. box 17 min ‚Ä®cap 

F 35 dumbbells, 20-in. box, 

22-min. time cap