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

B. MOBILITY / ACTIVATION

Squat to Reach 20 reps

C1. SPECIFIC (10:00)
Pull up / C2B
Kip Swing:
Kip Swing + Half pull up,
Kipping pull up / C2B

Bar Muscle up
Kip Swing
Hip to bar (high bar)
Bar muscle ups

C2. SPECIFIC (8:00)
4 Hang muscle cleans
4 Shoulder press
4 Overhead Reverse Lunges
---
4 Hang Power Cleans
4 Push press
4 Overhead reverse lunges

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Load up to workout weight, then perform
3 Hang power cleans
2 Shoulder to overhead
2 Overhead reverse lunges

Bar Muscle ups

EMOM 5
6 BMU
or
6 Kipping C2B Pull ups

Score: Reps per Set
TC: 5:00
KG: N/A

Scaling Options
Beginner
3 Strict band assisted pull ups

Intermediate
Pull ups

5 rounds of
12 Hang Power Clean
9 Shoulder to overhead
6 Overhead Reverse lunges
@ 135/95 lbs

-Rest 30 sec b/w-

RX+ 155/105

Score: Time
TC: 14 minutes
KG: 60/43

Scaling Options
Beginner
9 Hang Power Clean
6 Shoulder to overhead
4 Overhead Reverse lunges
@ 65/45 lbs

Intermediate
12 Hang Power Clean
9 Shoulder to overhead
6 Overhead Reverse lunges
@ 115/75 lbs

Death March
5 x 25' @ moderate