WARM-UP
AMRAP x 5 MINUTES
2-4-6-and so on…
Step-Ups (Athlete Choice)
Burpees or Up-Downs
Ring Rows
Into…
1 ROUND
8 Box Jumps w/ Step-Down
8 Scap Pull-Ups
8 Kip Swings
8 Clean Deadlifts
OPTIONAL COOL DOWN (ALL)
2-3 SETS
5 Up Dog to Down Dog
:30 Reverse Plank Hold
1:00 Scap/Spinal Lacrosse Ball Smash/Side*
STRENGTH
EMOM x 8 MINUTES
MIN 1 – 1-2 Power Cleans*
MIN 2 – 2-3 Pull-Ups
WORKOUT
15 ROUNDS FOR TIME
3 Bar Muscle-Ups / 6 Pull Ups
2 Box Jumps
1 Power Clean