2 ROUNDS

100m Run

10 Good Mornings

20 Lateral Hops

5 Push Up to Pike

Into…

2 ROUNDS

40 Single Unders

10 Hang Muscle Cleans

5/5 DB Deadlifts

5/5 DB Strict Press

Build to a Moderate-Heavy Complex…

1 Hang Power Clean

+

1 Shoulder to Overhead

(Score is Weight)

24 Double Unders

8 Alt. DB Hang Power Clean to Overhead (50/35)

(Score is Time)

KG DB: (22.5/15)

40 Single Unders

8 Alt. DB Hang Power Clean to Overhead (35/20)

(Score is Time)

KG DB: (15/10)

5 Up-Dog to Down Dog

:30/:30 Three Legged Downward Dog Pose

5 Cat/Cows

:30 Happy Baby

1:00 Rebound Pose

(No Measure)

1 Reverse Bar Muscle-Up*

+

1-2 Hips to Rig

*Athlete will start at the top of the BMU, arms locked out. They will then lower down and push away and reinitiate the swing through the rig. Once at the arch position snap back to complete the Hips to Rig.

-Rest As Needed b/t Sets-

(No Measure)

2 Bar Muscle-Up or 2 Jumping Bar Muscle-Up

(No Measure)