Warmup / core x2

10 Barbell Good Mornings

20 Dumbbell Box Step-Ups /dbells

30 Glute Bridges / weighted

Rest 2:00 between sets.

For time :

50 GHD Sit-Ups/ sit-ups

100′ Handstand Walk/ 30secx2 hold

20 DBall Cleans (130 /100)or dble kB front rack lunge

A three-movment chipper, with an emphasis on midline strength.

On the DBall Clean, if we do not have access to an odd-object, this can be subsituted the following (these recommendations are being made given our power clean volume yesterday):

100′ Double KB Front Rack Walking Lunge


On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs

15 Dumbbell Front Squats

24/18 row Calorie /Assault/ 400run

Box – 24″/20″

Dumbbells – 2 x 50’s/35’s