Warm-Up
AMRAP x 5 MINUTES
6 Upright Rows
8 Muscle Cleans
10 Bent Over Rows
12 Hollow Rocks
Workout
3 ROUNDS FOR TIME
16 Sit-Ups
12 Hang Power Cleans (115/75)
6 Bar Muscle-Ups
(Score is Time)
-Rest 2:00-
1 ROUND FOR TIME
48 Sit-Ups
36 Hang Power Cleans
12 Bar Muscle-Ups
(Score is Time)
BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Burpee Jumping Pull-Up
Partner Workout Option
IN TEAMS OF 2…
6 ROUNDS FOR TIME*
12 Hang Power Cleans (115/75)
6 Bar Muscle-Ups
(Score is Time)
-Rest 2:00-
2 ROUNDS FOR TIME**
36 Hang Power Cleans
12 Bar Muscle-Ups
*Partner 1 performs a full round while Partner 2 performs 16 Sit-Ups. Partner 2 begins the next full round while Partner 1 performs 16 Sit-Ups.
** Partner 1 performs a full round while Partner 2 performs 48 Sit-Ups. Partner 2 begins the next full round while Partner 1 performs 48 Sit-Ups.
(Score is Time)
BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Burpee Jumping Pull-Up
After Party
3 SETS
10 Slow Barbell Curls
Max Unbroken Banded Hammer Curls*
*Must be done immediately after setting the barbell down.
-Rest as needed b/t Sets-
(Score is Reps)
