Dynamic Warm Up- Mobility Prepare for:

A. SKILL:
EMOM x 10 MINUTES
MIn 1 – 2 Ring Pull-Ups + 2 Kip Swings + 2 Hips to Ring
Min 2 – 3 Power Cleans (Building from Moderate to Moderate-Heavy)

(No Measure)

B. WOD: “UPPERCUT”
ON A 12:00 RUNNING CLOCK…
20 Ring Muscle-Ups*

Then in the remaining time…

2 ROUNDS
7 Power Cleans (135/95)|(95/65)
7 Lateral Burpees Over Bar

into…

2 ROUNDS
5 Power Cleans (155/105)|(115/75)
7 Lateral Burpees Over Bar

into…

AMRAP in remaining time of…
3 Power Cleans (185/125)|(135/95)
7 Lateral Burpees Over Bar

*3:00 Hard Cap on MU

(Score is Rounds + Reps)

 

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