Warm-Up:

500 Meter Light Row into…
3 Rounds:
10 Hollow Rocks
10 Superman Rocks

then

5-4-3-2-1:
Spiderman and Reach, each leg
Inchworms

Conditioning:

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

4 min rest

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

4 min rest

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Scaling:

Choose a starting weight that you could do 15 reps with unbroken fresh and decrease by 10 pounds each AMRAP.

Burpee Box Jump Overs. Rx will be jumping but it’s ok to step over if jumping is not an option.