Two sets of:
Ring Swing x 5 reps
Crossover Symmetry Reverse Flys x 10 reps (use a light band)
Two sets of:
Assault Bike x 30 seconds
Deep Squat Progression x 3 reps
Push-Ups x 10 reps
A
Every minute, on the minute, for 3 minutes:
Cast Swing + Pop swing x 1 rep
and then …
Every minute, on the minute, for 5 minutes:
Ring Muscle-Ups x 1-3 reps (banded for scaled)
*Work on effeciency of each rep
and then …
Two sets of:
Prone Cuban Press (full range) x 20 reps
Rest 60 seconds
B.
Every 2 minutes, for 16 minutes, complete:
Power Clean x 2 reps + Power Jerk
Set 1-2: 65%
Set 3-4: 70%
Set 5-6: 75%
Set 7-8: 80%
and then …
Every 30 seconds, for 2 minutes (4 sets), complete:
Touch and Go Power Clean & Power Jerk x 3 reps @ 75%
C.
For time:
Assault Bike x 25/20 calories
Chest-to-Bar Pull-Ups x 15 reps
Wall Ball Shots x 40 reps (20/14 lbs to 10′ target)
Chest-to-Bar Pull-Ups x 15 reps
Assault Bike x 25/20 calories
Rest 5 minutes and then repeat