Every 2:30 for 4 sets perform 1 Power Clean + 3 PUSH Presses with 85% of your best Push Press 1RM…

No double bend of the knees on these reps…



Calories on the Rower/Bike (Have to bike 1 round out of every 3 performed on this one)
UNBROKEN Wall Ball Shots (10-14/14-20#)
3-6-9-12-15-18-21-24-27…. 15:00 AMRAP

Any pause, bobble, etc once you start a Wall Ball set means you have to start completely over on that set…



Chest Rolling/Stretch x 1:00

Chest Supported Rows x10

DB Bicep Curls with back and shoulders on the Wall x10

* 3 sets

Justin VanBeek

Written by: Justin VanBeek

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