THURSDAY

STRENGTH:

EMOM X 10

Cluster

Squat clean thruster. Progression in weight

Met-Con

OPEN/PERFORMANCE
5 Rounds:
20/12 Calorie Bike or rower
12 Dumbbell Front Rack Lunges 50#/35#

5 Handstand Push-Ups

FITNESS

5 Rounds:
20/12 Calorie Bike or rower
12 Dumbbell Front Rack Lunges 35#/20#
5 db press

MIDLINE/CORE

Tabata L hold

20:10 x 8 sets