Mobilize, then:
A.
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
100 Foot Sandbag Bearhug Carry
25 Banded Face Pulls
20 Banded Good Mornings
10 Medball Squat Cleans
B.
Every 2 minutes, for 20 minutes (10 sets) of:
Hang Clean + High Hang Clean + Jerk
*Sets 1-3 – 60-65%
*Sets 4-6 – 65-70%
*Sets 7-8 – 70-75%
*Sets 9-10 – 75%
C.
35-49:
Against a 12 minute clock:
Six rounds of:
4 Ring Muscle-Ups
6 Devils Press (50/35 lbs)
In remaining time. . .
Max Meter Row
Record time to complete 6 rounds and total meters.
50-54:
Against a 12 minute clock:
Six rounds of:
2 Ring Muscle-Ups
6 Devils Press (50/35 lbs)
In remaining time. . .
Max Meter Row
Record time to complete 4 rounds and total meters.
Scaling Options for Ring Muscle-Ups (choose one of the following):
Box Jump to Full Support
Kipping Pull-Up on Rings
Muscle-Up Transition (Feet on Box)
Muscle-Up Transition (Feet on Floor)
Single-Leg Row Muscle-Up to Catch
D.
Every minute on the minute for 12 minutes:
Station 1: 45 second Prone Plank
Station 2: 15 V-Ups
Station 3: 30 second Hollow Hold
Station 4: 30 second Hollow Rocks