ATHLETE

A. “Hanging Tough”
3 rounds:
20 Box Jumps
20 Hang Power Clean (115/80)(95/65)(75/45)
20 Wall Balls

B. Abtastic Core Cashout
2-3 rounds:
20 AbMat Situp w/Legs out straight
20 Russian Twist with DB
20 AbMat Situp w/Knees up (feet flat on ground) holding Dumbell on chest

COMPETITOR

A. Conditioning
AMRAP 9
9 Kettlebell Swings (53/35)
9 Burpees
9 Kettlebell Swings (53/35)
9 Box Jumps (24/20)

B. Conditioning
10-9-8-7-6-5-4-3-2-1 Thruster, 115/80
100-200-300-400-500-600-700-800-900-1000m Row