Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t. – Rikki Rogers

Warm Up:  

EMOM: 

1. 10/7 Cal Bike 

2. Down and backs 

3. Prowler Push 

4. 15 Ring Rows 

5. :30 R/L Single Leg Glute Bridge 

Performance:  Hit Warm up sets w/ light weight/ empty bar of complex below 

5 Sets Building in weight 

• 1 Deadlift 

• 1 Hang Power Clean

• 1 Front squat

• 1 Push Press 

8 Rounds For Time:

• 3 Hang Clean Squats (205/125)

• 5 Strict Pull Ups

• 7 Burpees Over Bar 

Fitness: 

AMRAP X 20 MINUTES

• 400m Row 

• 20 Ball Slams 

• 25 Rope Slam 

• 30 Kb Swing 

• 35 Jump Rope  

• 40 Flutter Kicks

FINISHER: 3 SETS

• 10 DB Curls

• 10 DB Good Mornings

• 10 DB Floor Press