GROUP WARM-UP
1 Round of:
:30 Air bike
10 Air squats
10 Steps of walking lunge
10 Strict press empty barbell
1 Rounds of:
:30 Air bike
3 Dumbbell power cleans
3 Dumbbell Front squats
3 Shoulder to over head

METCON
Complete as many rounds and reps as possible (AMRAP) in 8 minutes of:
15/12 Calories Air bike
5 Dumbbell power cleans RX 50/35; Master55+ 35/20
5 Dumbbell Front squats
5 Shoulder-to-overhead

ALTERNATE METCON
Complete as many rounds and reps as possible (AMRAP) in 8 minutes of:
15/12 Calories Air bike
5 Dumbbell power cleans
5 Air squats
5 Push ups to a box

STRENGTH/POWER
3 sets of:
50 Meter sled push 200/120
7 D-ball or sandbag ground to over shoulder 100/75
100 Foot farmer’s carry
Rest as needed between sets

MIDLINE
2 sets
1:00 Plank
:30 Left plank
:30 Right plank
Rest :30 between sets