2 ROUNDS
:20 Single Unders
4 Inchworm + 3 Scap Push-Ups
6 Deadlifts
6 Upright Rows
12 Elbow Punches
Into…
1-2 ROUNDS (Time Permitting)
:20 Double Unders OR Single-Single-Doubles
8 Push-Ups
8 Ring Rows*
5 Hang Muscle Cleans
5 Hang Power Cleans
*Complete 8 Jumping Pull-Ups RND 2.
Build to a Mod-Heavy 3-Rep)
5 Chest to Bar Pull-Ups
10 Push-Ups
30 Double Unders
*Every 3 Rounds complete one of the following options…
2 Power Clean (225/155)
3 Power Clean (205/145)
4 Power Clean (185/135)
(Score is Rounds + Reps)
KG BB Option 1: (100/70)
KG BB Option 2: (90/65)
KG BB Option 3: (85/60)
*NOTE: W.O.W. this is our pick for epic workout of the week!
6 Jumping Pull-Ups
8 Push-Ups
50 Single Unders
*Every 3 Rounds complete one of the following options…
2 Power Clean (185/135)
3 Power Clean (155/105)
4 Power Clean (135/95)
(Score is Rounds + Reps)
KG BB Option 1: (85/60)
KG BB Option 2: (70/47.5)
KG BB Option 3: (60/42.5)
*NOTE: W.O.W. this is our pick for epic workout of the week!
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
50 Pull-Ups
10 Power Clean (Athlete Choice)**
75 Push-Ups
10 Power Clean
150 Double Unders
10 Power Clean
*P1 works while P2 rests. Split work as needed.
**Goal weight should be something challenging but doable for a smooth double for each athlete.
(Score is Rounds + Reps)
2-3 SETS FOR QUALITY
1:00 Foam Roll
10 Alt. Bird Dogs
1:00 Calf Smash on Barbell
10 Alt. Dead Bugs
-Rest as Needed b/t Sets-
(No Measure)
(Score is Weight)