1 Round: Coach led
3 Power Shrug
3 High Elbows
3 Muscle Cleans
3 Strict Press
3 Elbow Rotations
3 Front Squats

-then-

 1 Round ** SHOULD HEAR YOUR FEET  **
Position 1
3 High Hang Power Cleans
(dip, pull)

Position 2
3 Hang Power  Cleans
(dip + hinge, shoulders over the bar)

Position 3,
3 Low Hang Power cleans
(shoulders over the bar)

GPP
for time:
120 wall ball 20/14
120 cal machine

Competitor
for time:
120 wall ball 20/14
120 cal row

GPP
3 sets:
:30 amrap v-up
amrap pull-ups
rest :90

Competitor
3 sets:
:30 amrap v-up
amrap ring muscle up
rest :90
* ghdsu if you can do 10 ub ring muscle up ONLY