Some Equipment

A.
Four sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 45 seconds
Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg @ 10X0
Rest 45 seconds

B.
Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:
10 Dumbell Power Cleans
Max Reps of Barbell or Dumbbell Thrusters
Rest 60 seconds between sets.
Score is max number of thrusters completed during the workout.

No Equipment

A.
Four sets of:
Backpack Push Press x 6-8 reps
Rest 45 seconds
Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg @ 10X0
Rest 45 seconds

B.
Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:
10 Backpack Power Cleans
Max Reps Backpack Thrusters
Rest 60 seconds between sets.
Score is max number of thrusters completed during the workout.