WOD
Warm-up
Banded Stretch (Upper/Lower Body)
15/12cal Bike
Dynamic Warm-up
Strength
Back Squat: Warm-up to 75%, then 4×3
Conditioning
AMRAP in 21 Minutes (Counting only COMPLETED Rounds):
AMRAP in 6 Minutes:
6 Power Cleans (95/65) | (155/105)
10 Chest to Bar | 4 Bar MU
Rest 3 Minutes
AMRAP in 5 Minutes:
9 Front Squats
12/10 Calorie Bike
Rest 3 Minutes
AMRAP in 4 Minutes:
10 Shoulder to Overhead | Strict HSPU
30 Double Under