Warm-up
Athlete’s Choice 3:00 Bike, Ski, or Run
Then
2 Rounds
:40 on /:10 Rest and Rotate
-Barbell Front Squat
– L-Sit On Rings (scale to knees tucked or ring support)
-Muscle Clean
-Scap Pull- Up (Round 2 Strict Pull-Up)
Strength
E2MOM12
3 Squat Clean Reps (hands stay on the bar/touch and go)
WOD
3 Rounds
9 Power Cleans 135|95
9 Ring dips
2 Rounds
12 Front Squats
9 Strict Pull-ups
15 Thrusters
9 Muscle-ups- (or 9 Strict Pull-ups +9 Dips)
Level 2- 115|75
Level 1- 95|55
ADV- 155|105
Extra Work
3 Rounds
21 GHDs
15 Cal Bike
50ft HS Walk
ADV – 5 Rounds and obstacle course