1. Warm Up:
General Warm Up
2. Skill/Strength:
3 Rounds of:
3 Kip attempts (Regular Kip/Butterfly)
5 Dead Hang Pull Ups (weighted/band assisted if necessary)
5 Russian Swings 32/24
Then; Front Squat 3-3-3
3. Conditioning:
AMRAP 12:
5 Hang Power Cleans 60/40
10 Box Jumps 25/20
10 Ring Rows
4. Recovery