1. Movement Prep/Activation
8:00 AMRAP
:15 sec Air Bike (Arms)
:15 sec Air Bike (Legs)
:15 sec Air Bike (Both)
5 Barbell Good Mornings
5 Hang Muscle Cleans
5 V-ups

2. Workout Prep
2 sets:
5/4 Calorie Air Bike
2 Hang Power Cleans (work up in weight)

4 Rounds

18 CAP

40 DU

15 KBS (53/35)

200m Run

RX+

70/53 KBS

7 CAP Ea. Set

RX
21-15-9*
Calorie Air Bike
Hang Power Cleans (95/65)
-Rest 1:1-
21-15-9*
Calorie Air Bike
15-12-9
Hang Power Cleans (135/95)
*Women’s Calories: 16-12-8

RX+

135/95 HPC

155/105 HPC

4 rounds:

• 10 Weighted Hip Thrust @ moderate weight
• 10 GHD Hip Raise @ moderate weight

*Rest 2 minutes between rounds

Max unbroken WBS (20/14)

• 1 min tricep smash (each)
• 1 min overhead banded distraction (each)
• 1 min Barbell grip smash (each side)