"Hanging Grace"

EQUIP: Bar (135/95), Pull-Up Bar, Rings

WARM-UP:

*Active Stretch

*400m Run

*30 x Air Squat

*20 x Ring Row

*10 x Triangle Push-Up

*5 ea. x Pull-Up and Ring Dip and Hang Clean & Jerk (work up to WOD weight)

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“Hanging Double-Grace”

For Time (20:00 cap) -

*60 x Hang Clean & Jerk (135/95)

-Every Time Bar Touches Floor: 10 x Pull-Up

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10 Rounds For Time (20:00 cap) -

*10 x Back Squat (135/95)

*10 x Ring Dip

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6 Min. AMRAP -

3 x 1-Leg Burpee (R)

3 x 1-Leg Burpee (L)

3 x 1-Arm Burpee (R)

3 x 1-Arm Burpee (L)