Deck of Cards Hearts = Push Press Diamonds = Front Squats Clubs = 25 feet Shuttle Runs Spades = KB Swings Jokers 50 Buprees
Warm-Up 15 min Cardio 3 Rounds Row 500m 15 Deadlifts (185/135) 30 Sit-Ups Post WOD Stretch
Conditioning 2 Rounds 5 min EMOM 2 Power Cleans 135/95 2 Front Squats 5 min AMRAP 10 Wall Balls 10 Cal RE Bike 5 min EMOM 5 Pull-Ups 10 Push-Ups 15 Squats
Teams of 34 Rounds:4:00 Max Calorie Row3:00 Max Burpees Over Rower2:00 DB Box Step-Overs
Warm up3 RoundsRun 100m10 Squats (Bar) Strength10 min EMOM5 Back Squats Conditioning15 min AMRAP15 Wall Ball15 Box Jumps15 Hang Cleans 115/85
