A. Power clean + hang power clean - build to a heavy complex in 10-12 mins
+
8 Rounds
8 KB swings @ 70/55#
8 Wallballs @ 20/14 to 10ft
8 CTB *scale to pull ups or jumping pull ups
Sport
A1. Ring swings - 7-10x4
A2. Ring kipping pull-ups - 3-5x4
A3. Ring muscle ups - 1-3x4
B. 3 sets
20 GHD sit ups
100ft Farmers carry/per hand
2 Wallwalks w/20 sec. hold at top
-rest 2 mins-
FIT CLASS
Part A
Active bar hang - 20 sec. x3
Wall sit hold - 40 sec. x3
Plank hold - 30 sec. x3
Part B
DB box step ups - 8/leg x3
Clamshells - 15/side x3
Weighted cossack squat - 12 alt x3
Workout
2 Rounds
1 min row
30 Empty bar bicep curls
1 min row
30 Empty bar strict press
30 sec. Hollow hold
30 sec. Arch hold