Warm up workout
For time:
25/20 cal bike/row
Then
2 rounds:
5 inchworms
:20 Hollow rock
:20 superman rock
:20 handstand hold(chest to wall)
10 air squats
10 box jumps
Then
2 rounds:
3 dumbbell deadlifts, pick load for all
3 dumbbell power cleans
3 dumbbell front squats
3 dumbbell push jerks
Conditioning:
4 cycles of 3 min AMRAPS
5 dumbbell deadlifts
5 dumbbell power cleans
5 dumbbell front squats
5 dumbbell push jerks
Rest 1 min between cycles
Conditioning 2:
For time
1000FT sled push, pick load