Warm-up: 10:00

Dynamic + Amrap: 5 Tempo Pushups + 10 Hollow Arch Swings + 5/5 DB OHS

Strength: E4MOM for 16:00

15 Bench Press @~70% of 1RM

:20 L-sit Hang (accumulated)

25 V-ups (sub 35 toe touches if needed)

*if do not know Bench Press Max need to be able to 15 reps in 1-2 sets

Conditioning: For Time (17:00 CAP)

30 Deadlifts @225/155

5 Rounds of “Cindy”

20 Overhead Squats @155/105

5 Rounds of “Cindy”

10 Power Snatch @155/105

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