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Conditioning:

A) EMOM 16 min.

min 1: max. rep dumbbell hang power clean in

min 2: max. rep dumbbell goblet squat in

min 3: max. rep alternating one leg v-up in

min 4: max. rep one arm dumbbell box step ups in

:45-:40-:35-:30 on

:15-:20-:25-:30 off

B) Teams of 2 complete AMRAP in 20 minutes

Athlete A: 20 kettlebell swings

Athlete B: wall sit

(then rotate)

Athlete A: 10 empty bar hang cluster

Athlete B: dead hang hold

(then rotate)

Athlete A: 15 down ups

Athlete B: plank (on hands)

(then rotate)