Warm-Up

3 Sets:

10 Sit-Ups
10 Pineapple Pickers
10 Halo Squats
20 Mountain Climbers

Strength/Skill

6 Sets:

1 Clean + 2 Front Squats @ 85% of Clean 1RM

WOD

4 Minute AMRAP:

15 KB Deadlifts 70/53 or 53/35
10 KB Goblet Squats

Rest 2 Minutes

4 Minute AMRAP:

10 KBS 70/53 or 53/35
15 Air Squats

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Sweat Class

Warm up:

3 Sets:

5 air squat
5 lunges
5 inchworms
20 jumping jacks

WOD

Complete workout twice!

3 Miunute AMRAP:

5 squat jumps
5 burpees

Rest 1 Minute

3 Miunute AMRAP:

6 reverse lunge to press
6 push up to side plank

Rest 1 Minute

3 Miunute AMRAP:

20 double unders/ 20 jacks
50’ bear crawl