150508 ~ Today is brought to you by the number 22!!

Happy Birthday Ator......only 22, yet wise beyond her years!!!  Happy Birthday....hope you have a great day!!!

Strength:

Front Squat:

Every 90s x 8 min

3 @ 50%, 60%, 70%

3x3 @ 75%

then..

Bench Press:

Every 90 x 8 min

3 @ 50%, 60%, 70%

3 x 3 @ 75%

Conditioning:

"Ator's 22nd!"

With a 16 min running clock complete:

Buy in:
22 cal Row

Then 2 rounds of:
5 toes to bar
9 cleans (135/95#)
9 HSPU
22 box jumps
1 rope climb

With the remaining time, max effort burpee over bar

Score: Total # of Burpees!

Cash Out:

3 x 12 Dumbell TIY's

**As heavy as possible**


 

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