WARM-UP

2 ROUNDS

200m Run

5/5 Hand Over Hand Vertical Ring Row

5/5 Mountain Climber Scap Pull-Ups*

5 Tuck-Ups + 5 V-Ups

5 Slow Sumo Stance Good Mornings

*Hands will be stacked next to each other on the rig just as they were for the Vertical RR.

Into…

1-2 ROUNDS

(TIME PERMITTING)

100m Run

7 BB RDL

7 Upright Rows

7 High Hang High Pulls

7 Alt. Elbow Punches

EXTENDED WARM-UP (ALL)

EMOM X 8 MINUTES

MIN 1 – 1-3 Rope Climbs*

MIN 2 – 5 Hang Power Cleans**

*Option for Strict Knees to Chest.

**Start Light and build slightly past workout weight.

WORKOUT (PERFORMANCE)

AMRAP X 15 MINUTES

200m Run

10 Hang Power Clean (135/95)

1 Rope Climb

(Score is Rounds + Reps)

KG BB: (60/42.5)