2 ROUNDS

1:00 Bike

12 Elbow Punches

8 BB Back Rack Good Mornings

6 Slow Clean Deadlifts

Into…

1 ROUND

1:00 Bike

5 Hang Muscle Cleans

5 Hang Power Cleans

5 Clean Pulls

30/25 Cal Assault Bike*

10 Power Cleans (165/125)

-Rest 3:00 b/t Sets-

(Score is Slowest Time)

*C2: 40/30

Echo: 24/20

KG BB: (75/52.5)

25/20 Cal Assault Bike*

10 Power Cleans (125/85)

-Rest 3:00 b/t Sets-

(Score is Slowest Time)

*C2: 30/25

Echo: 20/16

KG BB: (57/39)

MIN1 – 5/5 Sciatic Nerve Floss

MIN 2 – 10 Alt. 90-90 Hip Rotations

MIN 3 – 5/5 Groiners w/Twist

*Deep lunge position and squeeze the glutes to drive the hips towards the floor. Rotate upper body towards the forward leg.

(No Measure)

1 Kip

+

1 Dynamic Kip

+

1 Hips to Rig

-Rest As Needed b/t Sets-

1 Bar Muscle-Up or 1 Jumping Bar Muscle-Up

(No Measure)