Warmup: 8:00 AMRAP

row or bike 12/10 calories + 3 burpee box step-ups + 10 RKS + 5 BB thrusters

Conditioning: 10 EMOM x 4 w/2:00 rest between

1) 10 EMOM

E - 12/9 calorie row

O - 8 burpees over the rower (step-overs allowed)

competitor - 18/14 and 10 burpees

2) 10 EMOM

E - AB 12/9 calories (max 75/65 rpms)

O - 6 db clusters 35/25#s (power clean + thruster)

competitor - 18/14 calories and 50/35#s

3) 10 EMOM

E - max calorie C2 bike (goal 20/16)

O - rest

competitor - 25+/20+

4) 10 EMOM

E - 15 overhead squats 65/45# (sub FS or kb/db goblet squats)

O - 8 TTB

competitor - 95/65# and 15 TTB UB 

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