Warm-Up

3 Sets:

10 Sit-Ups
10 Pineapple Pickers
20 Mountain Climbers

Strength/Skill

5 Sets:

2 Cleans + 4 Front Squats @ 70% of Clean 1RM

WOD

3 Minute AMRAP:

Burpee Box Step-Overs 24/20″

Rest 2 Minutes

3 Minute AMRAP:

Row For Calories

Score = Total Reps

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Sweat Class

Warm up

3 Sets

10 skipping high knees
10 banded bent over rows
10 banded side steps

4 sets

Min 1- DB rows 5-10 reps
Min 2- front squats 5-10 reps

WOD

10 min. AMRAP

5 DB thrusters
5 push ups
5 DB step ups
5 burpees