1 ROUND
200m Run
10 PVC Pass Through
10 Scap Pull-Ups
10 Ring Rows
Into…
10 PVC Around the Worlds
10 Kip Swings
10 Ring Rows OR 3 Slow Low Ring Turnovers
6 Hang Muscle Snatch
6 Overhead Squats
6 Big Kip Swings
1-2 Pulling Options*
2-3 Snatches**
*Options...
Ring Rows
Up-Down Pull-Ups
Ring Muscle-Ups
**Option for Squat or Power. Build up to or past Workout Weight.
-Rest As Needed b/t Sets-
(No Measure)
FOR TIME
9-7-5
Up-Down Pull-Up
Power Snatch (135/95)
(Score is Time)
KG BB: (60/42.5)
10 SLOW Alt. Scorpions
15 Tib Raises
20 Alt. 90-90 Hip Rotations
-Rest as Needed b/t Sets-