Strength

Ever 5 minutes for 4 sets, complete:
2-arm Bottoms Up KB Bench Press x 10 reps
Strict Chin Up x 3-5 reps
KB Curl to Halo x 5 reps each direction
Floor Bridge Hold x 30 seconds

Conditioning

Every 2 minutes for 10 minutes (5 rounds), complete:
5 Power Cleans
4 Alternating Front Rack Reverse Lunges
3 Push Press
2 Burpees Over the Bar
1 Squat Snatch

Men – 135
Women – 95

……….

BURN

For time:
21-15-9 of KB Snatch (right)
21-15-9 of KB Snatch (left)
7-5-3 Rope Climb
63-45-27 Ring Row