3 Sets:

• Overhead Backwards MB Toss x 4
• Hollow and Arch Swings on Pull Up Bar x 4-6

Strength:

5 Sets: (EMOM)

• Hang Power Clean + Power Clean

Skill:

• 1 Clean (power or full)
• 1 Pull Up
• 2 Cleans
• 2 Pull Up
• 3 Cleans
• 3 Pull Up
• 4 Cleans
• 4 Pull Up. . . and so on up the ladder

Rest exactly 6 minutes, and at 10 Minute mark complete:

B) AMRAP in 12 minutes:

• 200m Run
• 15 Hand to Hand KB Swings
• 30 Double Unders

• 10 Minutes Mobility

3 Sets:

• Overhead Backwards MB Toss x 4
• Standing Broad Jump x 4
• Hollow and Arch Swings on Pull Up Bar x 4-6

Strength:

Skill:

• 1 Clean (power or full)
• 1 Chest to Bar Pull Up
• 2 Cleans
• 2 Chest to Bar Pull Up
• 3 Cleans
• 3 Chest to Bar Pull Up
• 4 Cleans
• 4 Chest to Bar Pull Up. . . and so on up the ladder

Men = 185 lbs, Women = 125 lbs.

Rest exactly 6 minutes, and at the 10 Minute mark complete:

B) AMRAP in 4 Minutes:

• 1 Clean (power or full)
• 1 Chest to Bar Pull Up
• 2 Cleans
• 2 Chest to Bar Pull Up
• 3 Cleans
• 3 Chest to Bar Pull Up
• 4 Cleans
• 4 Chest to Bar Pull Up. . . and so on up the ladder

Men = 135 lbs, Women = 95 lbs.

Rest exactly 6 minutes, and at 20 Minute mark complete:

C) AMRAP in 12 minutes:

• 200m Run
• 25 Hand to Hand KB Swings 55/35
• 50 Double Unders

3 Sets:

• Overhead Backwards MB Toss x 4
• Standing Broad Jump x 4
• Hollow and Arch Swings on Rings x 4-6

Strength:

5 Sets: (EMOM)

• High Hang Snatch High Pull + High Hang Snatch

Skill:

• 1 Clean (power or full)
• 1 Chest to Bar Pull Up
• 2 Cleans
• 2 Chest to Bar Pull Up
• 3 Cleans
• 3 Chest to Bar Pull Up
• 4 Cleans
• 4 Chest to Bar Pull Up. . . and so on up the ladder

Men = 205 lbs, Women = 135 lbs.

Rest exactly 6 minutes, and at the 10 Minute mark complete:

B) AMRAP in 4 Minutes:

• 1 Clean (power or full)
• 1 Chest to Bar Pull Up
• 2 Cleans
• 2 Chest to Bar Pull Up
• 3 Cleans
• 3 Chest to Bar Pull Up
• 4 Cleans
• 4 Chest to Bar Pull Up. . . and so on up the ladder

Men = 155 lbs, Women = 105 lbs.

Rest exactly 6 minutes, and at 20 Minute mark complete:

C) AMRAP in 12 minutes:

• 20m Run
• 25 Hand to Hand KB Swings 70/55
• 50 Double Unders

• 10 Minutes Mobility