WARMUP
5min AMRAP OF…
30 Mountain Climbers
5 Cat Cows
5/5 Moose Antlers
10 Alt. Child’s Pose Lat Stretch
3/3 Groiner Twists
5 Bootstraps
COACH LED WARMUP
20 Single Unders
10 Ring Rows
6 Clean Deadlift + 6 Elbow Punch
20 High Jump Singles
10 Scap Pull-Ups
3 Hang Muscle Clean + 3 Muscle Clean
20 Double Unders
10 Small Kips
3 Power Clean + 3 Front Squats
SKILL/STRENGTH
EMOM x 8 MINUTES
MIN 1 – 3 Power Clean*
MIN 2 – Reps of Gymnastics**
*Build to and potentially past Workout Weight.
**Gymnastics Options…
3-5 Ring Rows
3-5 Pull-Ups
1-2 Muscle-Ups
(No Measure)
PARTERN WORKOUT
IN TEAMS OF 2…
AMRAP x 19 MINUTES*
1 Muscle-Up or 2 Pull-Ups
2 Power Cleans (Athlete Choice)
20 Double Unders or 40 Single Unders
*P1 completes a full round while P2 rests. Once a full round is complete partners switch.
(Score is Rounds + Reps)