STRENGHT & CONDITIONING
WARM-UP
AMRAP x 4 MINUTES
8/8 SA DB Deadlifts
16 Alt. Shoulder Taps
8 Tuck-Ups
4 Scap Pull-Ups
Immediately into…
AMRAP x 4 MINUTES
8/8 S.A. DB Hang Muscle Cleans
16 Alt. DB Slides
4 Kip Swings
4 Kipping Knee Raises
STRENGTH/SKILL
5 SETS (:20 ON / :40 REST)
Max Toes to Bar or Strict Knee Raises
WORKOUT
4 SETS
AMRAP x 3 MINUTES*
6 Toes to Bar
8 DB Alt. No Push-Up Renegade Rows
10 DBL DB Hang Muscle Cleans
1:00 Rest b/t Sets-
*Start the AMRAP from the beginning in
each new set.