A. Warm-Up 

6:00 Alternating EMOM 

Even Minutes: 1:00 Bike or Row 

Odd Minutes: 6 Glute Bridges + 8 Superman + 10 Romanian Deadlifts  

*Using PVC/Empty Bar/ or Dumbbells – Hang Power Clean and Romanian Deadlift Warm-Up 

B. Strength/Skill 

Every 2:30 for 12:30 (5 Sets) 

Hang Power Clean x 5-5-5-5-5

-superset-

Romanian Deadlift x 10-10-10-10-10

*use the same bar/weight for both movements 

C. Conditioning 

:90 ON/:90 OFF Alternating Between 1 and 2 for 18:00 (3 Rounds) 

1. 15/9 Assault Bike Calories then, Max Dumbbell Box Step Ups (45/25)

2. 40 Double Unders then, AMRAP of 10 Kettlebell Swings (53/35) + 10 Air Squats 

Level 1

Dumbbell Hang Power Cleans/Romanian Deadlifts; DB (20/10); KB (25/15)

Level 2/Masters 

Dumbbells (25/15); Kettlebell (35/25)

Level 3

As Written