WARMUP
AMRAP X 10 MIN
8 Box Step-Overs
8 Alt. Elbow Punches
8 Hang Muscle Clean
8 Strict Press
8 Scap Pull-Ups
6 Up-Downs*
6 Box Jump-Overs
6 Hang Power Clean
6 Push Press
6 Kip Swings (Bar or Rings)
*2nd Round perform Burpees
WORKOUT
15 ROUNDS FOR TIME
1 Ring Muscle-Up
3 Hang Power Cleans (135/95)
5 Shoulder to Overhead
7 Box Jump Overs (24/20)
(Score is Time)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 22 MINUTES
1 Ring Muscle-Up or Burpee Pull-Up
2 Hang Power Cleans (Athlete Choice)
3 Shoulder to Overhead
4 Box Jump Overs (Athlete Choice)
*P1 will complete a full round while P2 rests. Once a full round is complete partners will switch.
(Score is Total Rounds + Reps)
OPTIONAL AFTER PARTY
2-3 SETS
:30/:30 Half Pigeon on Box
15 Glute Bridge-Ups + :30 Glute Bridge Hold
100′ EZ Walk
-Rest as Needed b/t Sets-
(No Measure)