WARM-UP
AMRAP x 3 MINUTES
3 Empty Barbell Strict Press (option to add in some elbow punches)
3 Empty Barbell Bicep Curls + 3 Empty Barbell Bent Over Wide Grip Rows
3 Scap Pull-Ups + 3 Kip Swings
Into…
AMRAP x 3 MINUTES
4 Bodyweight Lunge-Lunge-Squats
4 Hang High Pulls + 4 Hang Muscle Cleans
8 Ring Rows
STRENGTH
8-6-4-8-6-4*
Power Clean
*Start Light-Mod and build to Moderate-Heavy. The second wave of
8-6-4 should be heavier than the first.
W.O.W.
«OPEN 19.5»
FOR TIME
33-27-21-15-9
Thrusters
Chest to Bar Pull-Ups