Every 2:00 - 3 Rounds (18 minutes)

1. 100′ Double Dumbbell Suitcase Lunge
2. 100′ Double Plate Bear Hug Carry (90/60 or more)
3. 10 GHD Hip Extensions (Scale: Good-mornings weighted or banded)

AMRAP 9

• 15 Glute Bridges (feet on MedBall)
• 15 Wall Balls
• 15 Med Ball Sit-Ups

On a 2-minute clock:

1. 25 front squats
   
2. Max-calorie Echo bike in the remaining time

• Rest 2 minutes
  

On a 2-minute clock:

1. 20 push presses
   
2. Max-calorie Echo bike in the remaining time

• Rest 2 minutes
  

On a 2-minute clock:

1. 15 thrusters
   
2. Max-calorie Echo bike in the remaining time

• Rest 2 minutes
  

On a 2-minute clock:

1. 10 squat clean thrusters
   
2. Max-calorie Echo bike in the remaining time

Your score is the total number of calories accumulated.
♀ 75-lb barbell
♂ 115-lb barbell

Stimulus and Strategy: Today’s workout is four sprint-style efforts. The barbell movements are progressive and build on the previous set as the final set is a combination of the three sets prior. The loading of the barbell should be on the lighter side. Push to complete the barbell movements as quickly as possible to give yourself more time on the bike.

Scaling: Reduce the load of the barbell.

In 20 minutes, establish:

• 1-rep-max front squat
• 1-rep-max hang power clean

When initiating the lifting phase of the front squat, focus on elevating your chest and shoulders upward toward the ceiling. This may help reduce issues of the hips elevating at a faster rate than shoulders, which may cause you to lean excessively forward.