Warm-up
• Tabata Row or Bike

Twisted Cross

Puppy Dog

Butterfly

2 rounds:

• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Conditioning
For time:
• 20 Double Unders
• 20 Thrusters 95/65#
• 20 Double Unders
• 20 Sumo Deadlift High Pull 95/65#
• 20 Double Unders
• 20 Push Press 95/65#
• 20 Double Unders
• 20 Overhead Squats 95/65#
• 20 Double Unders
• 20 Front Squats 95/65#

Core

3 rounds:
• 30 Flutter Kicks
• 15 GHD Sit-ups