WOD:

Part 1:

Complete 4 Rounds of the below:

2 minutes Max Calories on Assault Bike

Rest 1 minute

2 min. AMRAP of:

2 Power Cleans #185/125

4 Burpees over the Bar

Rest 1 minute

Part 2: Cash Out!

1. Dumbbell Single Leg RDL 3 x 12 reps per leg
2. Accumulate 50-75 Reps Hip Extensions in as little sets as possible

WOD NOTES:

• Stagger Start Part 1 by 2 minutes
• Part 1 includes a heavier clean but at a low rep range.
• The Dumbbell Single Leg RDL in Part 2 should be completed with two Dumbbells.
• Use a dumbbell or plate for the Hip Extensions
• Score for Part 1 is Calories + Number of Rounds in the AMRAP
  • Round 1: 20 Calories / 6+2
  • Round 2: 18 Calories / 5+3
  • Round 3: 17 Calories / 5
  • Round 4: 17 Calories / 5