Core:8 Min EMOM

1 - :40 Plank Hold (Weighted) RX+

  2 - 15 Weighted Sit Ups

  3 - :30 Rower Roll Outs

  4 - 15 Weighted Hollow Rocks

MetCon: 16 Min AMRAP

5/5/5, 10/10/10, 15/15/15, etc....

Hang P. Cleans (135/95)(185/125)RX +

  Burpees over the Bar

  Wall Balls (20/14)


Supplemental Conditioning:

400 m Row - 1 Min Rest

  300 m Row - :40 Rest

  200 m Row - :20 Rest

  100 m Row Sprint