Warm Up 110 (No Measure)
3 RNFT:
10 Beat/Kip Swings
30 Sec Ring Hold
10 Hand release push ups
+
2-4 lengths of gym
quadruped crawl
C&J Complex (5×5(3+2))
5 Sets of:
3 Power Cleans
2 Push Jerks
60%, 65%, 3×70%
Metcon (AMRAP – Rounds and Reps)
ARMAP 9 min:
21 Cal Row
15 Pull Ups
9 Box Jumps
Scale 1:
15-12-9
Scale 2:
12-9-6
Modified Pull Ups
@ 20/16″