Warm Up
400m Team Run
2 Rounds
1:00 Mountain Climbers
1:00 Jumping Jacks
1:00 Groiners (Twist Optional)
1:00 Hollow Rocks
1:00 Alt. Sit-Thrus
2 Rounds
10 Scap Pull-Ups
5 False Grip Ring Rows
10 DB Deadlift
10 Lunges
Skill
DB Hang Power Clean
Muscle Up
Workout
Amrap x 18 Minutes
6 Ring Muscle-Ups
18 DB Hang Power Cleans
36 Forward Lunges