Strength
4 Rounds for quality:
- :30 Bike or row hard effort
- :30 Double kettlebell front rack hold
Rest 2-4 minutes between rounds.
Conditioning
21-18-15-12-9-6-3:
- Dumbbell hang clean and jerks (35/50)
- Burpees over the dumbbell
18:00 time cap.
Alternate arms every 7 reps on set of 21, 6 reps on set of 18, 5 reps on set of 15, 4 reps on set of 12, and 3 reps on the sets of 9, 6, and 3.