1:30 Row
3 Scap Pull
3 Hand Walk-Outs with pushup
3 Spiderman and Reaches each side
200m Run
5 Kip Swings
30s Plank Hold
5 Reverse Lunges each side
30s Row
5 Kipping Pullups
10 Pushups
15 Air Squats

1 Round
3 Bent Over Rows
3 RDLs
3 Hang Muscle Cleans
3 Front Squats
3 Strict Presses
3 Elbow Rotations
3 Back Squats

9 Minute EMOM
1: 3 Hang Power Cleans @60% + 1 Ring Muscle-Up (Dip)
2: 2 Hang Power Cleans @70% + 2 Ring Muscle-Ups (Dips)
3: 1 Hang Power Clean @80% + 3 Ring Muscle-Ups (Dips)

Repeat 2Xs

AMRAP 15 minutes
15 Hang Power Cleans 75/55
20/15 Cal Row
15 Ring Rows or Racked Barbell Pulls
120 Single Unders

Rx+ 95/65, Pullups, 60 DUs

AMRAP 15min
15 Hang Power Cleans 135/95
20/15 Cal Bike
15 C2Bs
60 DUs