Prep

1) 2 Rounds:

2 Scorpion Stretch each

3 Upward to Downward Dog w. Toe Touch

40ft Bear Crawl

2) 3 rounds:

10 Scap Pull-ups

5 Banded Push-ups

A10 Band Pull-aparts

5 Up downs

A. 

Close Grip C2B Chin Up

10-8-6-4-2+. 

OT2M

– Goal: Build to a heavy 2+ (AMRAP) set.

– add weight each set or complete these as BW sets.

– Essentials: Assisted Ring Pull-ups

B. 

DB Bench Press – Pronated Grip 

3 x 8-10. 

OT2M

– 3 challenging sets across

C. 

3 RFT

10 DB Hang Power Clean + Push Press (50/35s)

20 Burpees

Rest 2:00 after each round

– Goal: UB HPC + Push Press and 20 burpees without stopping 

– Tough effort. 

– Time Cap =  20:00

Rx+: (5/3 Bar Muscle-ups to start each round) (65/45)