Warm-Up
Power Clean warm-up

Skill
4x ME RIng Dip

Conditioning
"Lurong Living Challenge Week 4"
12 Minute AMRAP
1 Clean at 185 lbs/125
2 Chest to Bar Pull Ups
2 Cleans
4 Chest to Bar Pull Ups
3 Cleans
6 Chest to Bar Pull Ups
4 Cleans
8 Chest to Bar Pull Ups
Continue increasing in 1:2 Ratio each round

Strength
Rep Max Bench Press
2x8 @ 80%

Finisher
2 Minutes Max Effort Deficit Push-Up


Bootcamp
Partner AMRAP
12 Minutes
P1: Row Purgatory
P2: 10 Ball Slams
       10 Push-Ups

4 Rounds
15 Pull-Ups
20 Sumo Deadlift High-Pulls
40 Single Unders

2 Rounds
50 Abmat Sit-ups
50 Russian Twists