A. Conditioning
4 minute AMRAP
14/12 Cal. Airdyne
14 Hang Squat Cleans 95/65
14 Burpees
Rest 4 minutes
4 minute AMRAP
14/12 Cal. Airdyne
12 Hang Squat Cleans 95/65
12 Burpees
Rest 4 minutes
4 minute AMRAP
14/12 Cal. Airdyne
10 Hang Squat Cleans 95/65
10 Burpees
B. Core Accessory
3 rounds
1 minute ring plank
10 Tempo Ring Rows (2 second concentric and eccentric, in other words 2 seconds going up and 2 seconds going back down)
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