Warm Up

400 m Run / 500 m Row

20 Arm Circles

20 GHD Sit Ups

20 Push Ups

20 Push Press (Light)

5 Inchworms



Back Squat

5 x 4

Building with each set




5 Rounds for Time

12 Dead Lifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)


Conditioning "DT"

add 250 m Row @ beginning each round

add 400 m Run @ end of each round

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