ON A 8:00 RUNNING CLOCK…
1:00 Row (EZ)
1:00 Row (Moderate)

Immediately Into…

2 SETS (5:00 Cap)*
10 Alt. Groiners
10 Hang Position to Tall Shrug
10 PVC Pass Throughs (Wide Grip High Pulls in Set 2)
10 Behind the Neck Snatch Grip Shoulder Presses

*Set 1 w/ PVC & Set 2 option for Barbell

FOR TIME
10-9-8-7-6-5-4-3-2-1*
Hang Power Snatch (115/75)|(75/55)
Burpee Over Bar

*Perform 1,2, or 3 Bar Muscle-Up after each full set. Must be unbroken.

(Score is Time)

KG BB: (52.5/35)|(35/25)

BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: 2, 4, or 6 Chest to Bar Pull-Ups

3 SETS
10/10 Single Leg Weighted Glute Bridge
1:00 Hollow Hold*

*Weighted Optional

(No Measure)