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Warm Up:  
Around the world:  EMOM 6

  • Step up 
  • Bike
  • Traveling plank 
  • Lunges 
  • row 
  • High Knee, Butt Kick, Lat Shuffle 

 

Performance:  
Work to a heavy 3 Hang power clean

AMRAP 15 Min

  • 15 Hang clean (95/55) 
  • 30/20 cal bike 
  • 15 pull ups
  • 50 D.U. or 100 single under

 

Fitness:  
EMOM 21 minutes:  

  1. 20 flutter/ 20 sec hollow 
  2. 20 air squat 
  3. 40 sec plank (pillar/ right/ left your choice) 
  4. 15- 20 ring row
  5. 20 lat over 
  6. 40 sec wall sit 
  7. 30 rope slam
    *add minute rest as needed 

CASHOUT:  Coaches choice