WARMUP
AMRAP x 4 MINUTES
2-4-6 and so on…
Alt. Box Step-Overs
Alt. DB Deadlifts
Ring Rows
Short Rest 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 3/3 DB Hang Power Clean & Jerks.
SKILL
ON A 10:00 RUNNING CLOCK…
Practice A Gymnastics Pull Option*
*Options:
Vertical Ring Rows
(Strict) Pull-Ups
(Strict) Chest to Bar
Bar/ Ring Muscle-Ups
(No Measure)
WORKOUT
EMOM x 18 MINUTES
MIN 1 – :45 Max DB Hang Power Clean & Jerk (50/35)
MIN 2 – 10 Box Jump Overs (24/20) + 2 Muscle-Ups*
*Rest remaining time each minute.
(Score is Lowest Reps of DB HPC&J)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 18 MINUTES
4 DB Hang Power Clean & Jerk (Athlete Choice)
4 Box Jump Overs (24/20)
2 Muscle-Ups**
*P1 will complete 1 full round while P2 rests. Once P1 completes a full round switch.
**Option for Ring or Bar.
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – :15-:30 False Grip Ring Dead Hang*
MIN 2 – 10/10 Single Arm DB Upright Rows
MIN 3 – :25/:25 Half Pigeon on Box
*Can be done from the tall or short rings.
(No Measure)
