A. Body Armor 3 Rounds: 10 Pikes on Rower 5 Tempo Lying Side Raises (Each side, 4 count down) 6 Sampson Stretch with Slider (Each [...]

  A. Jerk 2 Push Jerks + 1 Split Jerk -From Rack. Build to a Heavy Complex B. Conditioning AMRAP in 13 min: 3 Strict [...]

  AMRAP in 5 min: 50ft. Double DB/KB Front Rack Walking Lunges 9 Double DB/KB Hang Power Cleans 9 Bar Muscle-ups -Rest 5 Minutes- AMRAP [...]