5 SETS
1:30 Max Cal Row

-Rest 3:00 b/t Sets-

(Score is Lowest Cals)

2 ROUNDS
10/10 Thoracic Rotations
10 Scap Pull-Ups
10 Alt Groiners

Into…

AMRAP x 6 MINUTES
10 Tight Kipping Swings
10 Alt Box Step Ups (lower than workout height)*
10 Empty BB Strict Press

*Switch to Box Jumps at 3:00

EMOM x 10 MINUTES
MIN 1 - Bar or Ring Muscle Up Practice
MIN 2 - 3 Cycled Push Jerk (Building)*

*Bar comes from the floor. Loading should stay moderate and focus on cycling reps.

(No Measure)

AMRAP x 12 MINUTES
3 Ring or Bar Muscle Up
6 Push Jerk (155/105)|(115/75)
9 Box Jumps (30/24)

(Score is Rounds + Reps)

MU Option 1: Jumping Ring or Bar Muscle Up
MU Option 2: 6 Ring Rows or Strict Pull-Ups

KG BB: (70/55)|(50/35)

FOR RECOVERY
5:00 Foam Roll Upper Back

(No Measure)

ON A 20:00 RUNNING CLOCK...
Perform mobility, flexibility or self-care on body...10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)