A. GENERAL (5:00)
Amrap 5 minutes
5 Air Squats
5 Sumo Stance Air Squats
5 Narrow Air Squats
5 Beat Swings
5 No Push up Burpee

B. MOBILITY / ACTIVATION (1:00)
PNF Thoracic Extension against Wall
5 x 5 Sec press down + 5-7 sec Stretch down

C1. SPECIFIC (15:00)
Bar Muscle ups
- 2 x 2-4 Jumping Lat to Fly
- 2 x 2-4 Jumping Bar Muscle ups
- 2 x 2-4 Swinging Hip to Bar / Kip Swing
- 2-4 Bar Muscle ups
----
Power Cleans
- 5 Romanian Deadlifts
- 5 Romanian Deadlifts into Muscle Clean
- 5 Tempo Power Cleans
- Ramp up to Workout Weight
- 5 Power Cleans, focus on barbell cycling (return to the ground)

C2. SPECIFIC (4:00)
Pistol Squats
- 3/3 Pistols to Box
- 6 Alternating Pistols Assisted with Band
- 6 Pistol Squats

Fitness:
Walking Lunges
- 6 Lunges, Unweighted
- 6 Lunges with workout Weight

5 Rounds for time
36 Air Squats
12 Power Cleans @ 95/65 lbs
6 Bar Muscle ups

RX+ Power Cleans @ 135/95 lbs

Score: Time
Time Cap: 15:00
Kilograms: 43/30, Beg: 30/20, Int: 35/25, Fit: 24/16

Scaling Options
Beginner
30 Air Squats
10 Power Cleans @ 65/45 lbs
6-10 Jumping Pull ups

Intermediate L1
36 Air Squats
12 Power Cleans @ 75/55 lbs
6 Jumping Bar Muscle ups

Intermediate L2
36 Air Squats
12 Power Cleans @ 75/55 lbs
6-10 Pull ups/ Chest to Bar Pull ups

Fitness
36 Air Squats
16 Kettlebell Swings @53/35 lbs
16 Plank Kettlebells Pull through

EMOM x 8
10-16 Pistols, Alternating

Score: Total Reps
Time Cap: 8:00
Kilograms: N/A

Scaling Options
Beginner
10 Pistol to Box

Intermediate
10 Band Assisted Pistols

Fitness
50' Goblet Walking Lunges, Weighted with plate

5 Sets
1:00-1:30 Reverse Plank Hold

Rest 1:00

Goal: Post Chain Isometric Strength