WARM-UP
AMRAP X 6 MINUTES
2-4-6 AND SO ON…
ALT BOX STEP OVERS
ALT. DB DEADLIFTS
RING ROWS
INTO…
2 ROUNDS
5/5 DB HANG POWER CLEAN*
5/5 DB PUSH PRESS*
7 BOX JUMP OVERS
7 KIP SWINGS
*RND 2 COMBINE MOVEMENTS INTO 3/3DB HANG POWER CLEAN & JERKS.
SKILL
ON A 10:00 RUNNING CLOCK
PRACTICE A GYMNASTIC PULL OPTION*
*OPTIONS
VERTICAL RING ROWS
(STRICT) PULL-UPS
(STRICT) CHEST TO BAR
BAR MUSCLE UP
WORKOUT
EMOM X 18 MINUTES
MIN 1 - :45 MAX DB HANG POWER CLEAN & JERKS
(50/35)(35/20)
MIN 2 - 10 BOX JUMP OVERS (24/20) + 2 BAR MUSCLE UPS*
*JUMPING BAR MUSCLE UPS / STRICT CHEST TO BAR / STRICT PULL-UP
OPTIONAL COOL DOWN
EMOM X 9 MINUTES
MIN 1 - :15-:30 FALSE GRIP RING DEAD HANG
MIN 2 - 10/10 SINGLE ARM DB UPRIGHT ROW
MIN 3 - 10/10 SEATED INTERNAL HIP ROTATIONS
