WARM UP
1 ROUND
:30 Cardio Easy
20 Single Unders
10 Barbell Hang High Pulls
Into
2 ROUNDS :
30 Cardio Moderate
20 Single Unders
10 Barbell Hang Muscle Cleans
SKILLS
EVERY 2:30 x 3 SETS*
:30 Cardio Sprint +
2 Hang Muscle Clean +
2 Hang Power Cleans
*Start light and build each set
WOD
Three 5-minute AMRAPs in 17 minutes
From 0:00-5:00, AMRAP of:
40 Single unders
15 Hand Release Push-Ups
Rest 1 minute
From 6:00-11:00. AMRAP of:
40m Farmer's Carry
15 Kettlebell Goblet Squats
Rest 1 minute
From 12:00-17:00, AMRAP of:
15/10 calorie Bike
15 Ring Rows