2 ROUNDS

5 Inch Worm Push-Ups

8 Boot Strappers

:30 Dead Hang

8 Burpees

Into…

1 ROUND

5 Clean Deadlifts

10 Elbow Punches

10 Ring Row

10 Scap Pull Ups

Into…

1 ROUND

10 Hang Muscle Cleans

5 Hang Power Cleans

10 Kip Swings

5 SLOW Low Ring Turn Overs OR Dynamic Kip Swings

2-4-6-8-10

Power Cleans (225/155)

10-8-6-4-2

Ring Muscle-Ups

(Score is Time)

KG BB: (100/70)

2-4-6-8-10

Power Cleans (155/105)

20-16-12-8-4

Pull-Ups

(Score is Time)

KG BB: (70/47.5)

10/10 Seated Single Leg Lifts

:30 Child’s Pose w/Lat Stretch

10 Seated Double Leg Lifts

30 Banded Tricep Extensions

-Rest as Needed b/t Sets-

(No Measure)

20 Banded Crunches*

20 Russian KB Swings (70/53)

20 Sit-Ups

*Set Band well above eye level on rig. From a kneeling position grab the band so it is directly behind your head and crunch forward getting as low as possible. It is ok for the spine to round.

(Score is Rounds + Reps)