1-2 ROUNDS

8 Box Step-Overs

8 Alt. Elbow Punches

8 Hang Muscle Clean

8 Strict Press

8 Scap Pull-Ups

Into…

2 ROUNDS

6 Up-Downs*

6 Box Jump-Overs

6 Hang Power Clean

6 Push Press

6 Kip Swings (Bar or Rings)

*2nd Round perform Burpees

1 Ring Muscle-Up

3 Hang Power Cleans (135/95)

5 Shoulder to Overhead

7 Box Jump Overs (24/20)

(Score is Time)

KG BB: (60/42.5)

1 Burpee Pull-Up

3 Hang Power Cleans (95/65)

5 Shoulder to Overhead

7 Box Jump Overs (20)

(Score is Time)

KG BB: (42.5/30)

AMRAP x 22 MINUTES

1 Ring Muscle-Up or Burpee Pull-Up

2 Hang Power Cleans (Athlete Choice)

3 Shoulder to Overhead

4 Box Jump Overs (Athlete Choice)

*P1 will complete a full round while P2 rests. Once a full round is complete partners will switch.

(Score is Total Rounds + Reps)

:30/:30 Half Pigeon on Box

15 Glute Bridge-Ups + :30 Glute Bridge Hold

100m EZ Walk

-Rest as Needed b/t Sets-

(No Measure)