EQUIP: Bar (c: 135/95, p: 95/65, f: 65/35), KB (c: 70/53, p: 53/35, f: 35/18), Pull-Up Bar, Rope
WARM-UP:
*Active Stretch
*400m Run/ Row
*5 Power Clean + 5 Thruster + 5 Hang Snatch Pull + 5 OHS (light bar)
*5 T2B + 5 C2B + 5 ea. HS Shoulder Tap
60 Min. AMRAP -
3 Rounds:
*6 ea. Front Rack (c: Overhead) Reverse Lunge (c: 135/95, p: 95/65, f: 65/35)
*3 Bar Muscle-Up (sub: 6 Push-Up + 6 C2B Pull-Up)
*1 x Rope Climb
-no rest-
3 Rounds:
*9 Evil Wheel (sub: 9 Inchworm)
*6 Burpee-Lateral Bar Hop
*3 Bear Complex (c: 135/95, p: 95/65, f: 65/35)
-no rest-
3 Rounds:
*12 alt. 1-Arm KB Swing (“Juggle”)(c: 70/53, p: 53/35, f: 35/18)
*9m Handstand Walk (sub: 9 ea. HS Shoulder Tap)
*6 Hang Squat Snatch (c: 135/95, p: 95/65, f: 65/35)
-no rest-
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SCORE = Total Rounds (+ any extra Reps) Completed
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