A. GENERAL (6:00)
Amrap 6 minutes
6 Burpees / Down & Ups
6 Empty Bar Romanian deadlift
6 Scap Pull ups / Beat Swings

B. MOBILITY/ACTIVATION (2:00)
Side Bend Band Lat Pull In
10/10

C1. SPECIFIC (10:00)
Pull ups
- 2 x 3 Kip Swings
- 2 x 3-5 Half Pull ups, Focus on Pushing Away
- 2 x 3-5 Pull ups / Assisted Pull ups / Ring Rows
----
Hang Power Cleans (Focus on Bar Path)
- 5 Tall Muscle Cleans
- 5 Tempo Hang Muscle Clean
- 5 Tempo Hang Power Clean
Split Jerk (Focus on Bar Path)
- 3 Split Stance Shoulder Press
- 3 Tall Split Jerk
- 3 Tempo Split Jerk
----
2 Hang Power Cleans + 2 Split Jerks
---
Ramp up for workout

C2. SPECIFIC (6:00)
Suitcase Carry
- Ramp up to find workout weight
Starfish
- 6 Crossbody Crunch
- 6 Starfish
Tall Kneeling Front Rack Hold
- Ramp up to find workout weight

Every 2:00 x 8
10 Pull ups
5 Hang Power Cleans + 2 Split Jerk @ 65% Best Clean and Jerk

Score: Each set for Time
Time Cap: 16 Minutes
Kilograms: N/A

Scaling Options
Beginner
10 Ring rows
5 Hang Power Cleans + 2 Shoulder to Overhead

Intermediate L1
10 Jumping Pull ups
5 Hang Power Cleans + 2 Split Jerk

Intermediate L2
3-6 Pull ups
5 Hang Power Cleans + 2 Split Jerk

Amrap 8
50' Suitcase Carry Right, Heavy
20 Starfish
50' Suitcase Carry Left, Heavy
1:00 Tall Kneeling Front Rack Hold, moderate to heavy

Score: Rounds & Reps
Time Cap: 8:00
Kilogram: N/A

Scaling Option
Beginner
50' Suitcase Carry Right, Heavy
12 Crossbody Crunch
50' Suitcase Carry Left, Heavy
10-15 Abmat Sit-ups, Strict

Intermediate
As Written

Seated Around the World
5 x 6

Goal: Upper Body & Core Accessory