• 10-15 Second Handstand/Plank Hold
• 10 Supine Row
• 10-15 Hip Ext.

Strength:

Skill:

• Pull Ups
• Ring Dips

• 1-5 Pull Ups

Rest 2 Minutes

B) AMRAP in 4 Minutes:

• 8/5 Ring Dips (Men perform 8 women perform 5)
• 8 KB Swing 70/55

Rest 2 Minutes

C) For Time:

• 30 Hang Clean (Heavy Goal is to finish this with in same time frame as A/B)
• 30 Over box Jump

• Mobility