1 ROUND

10/10 Ankle Circles

10/10 Calf Raises

6 Push Up to Pike w/ a Calf Pump at the Top

200m Run

Into…

1 ROUND

50 Single Unders

10 Good Mornings

10 Elbow Punches

10 Scap Pull Up + 10 Kip Swings

Into…

1 ROUND

50 Single Unders or 25 Double Unders

10 Hang Muscle Cleans

50 Single Unders or 25 Double Unders

10 Ring Rows

AMRAP x 3 MINUTES

1 Muscle-Up**

2 Power Cleans (185/135)

30 Double Unders

-Rest 1:00 b/t Sets-

*Pick up where you left off.

**Option for Ring or Bar.

(Score is Rounds + Reps)

KG BB: (85/60)

AMRAP x 3 MINUTES

2 Pull-Ups**

2 Power Cleans (135/95)

50 Single Unders

-Rest 1:00 b/t Sets-

*Pick up where you left off.

**Option for Chest to Bar

(Score is Rounds + Reps)

KG BB: (60/42.5)

AMRAP x 20 MINUTES*

1 Muscle-Up or 2 Pull-Ups

2 Power Cleans (Athlete Choice)

30 Double Unders or 50 Single Unders

*P1 completes a full round while P2 rests. Once a full round is complete partners switch.

(Score is Rounds + Reps)

Foam Roll or Stretch as Needed

(No Measure)