Every 3 minutes Bench Press 5 x 3
superset with 5 x 10 Ring Rows
15 minute Clock
Complex: 9 minutes to find max load
1 Power Clean + 2 Front Squats + 2 Jerks
+1 Hang Power Clean
6 minute AMRAP – move fluidly, not at record speed.
Score means nothing.
2 muscle-ups *Scale is muscle-up progression
4 Box Jump. Choose your height.
*it is low volume for a reason.
Intended for max power output, not cardio. Jump High and step down. 20 GHD situps *Scale is regular situps
*finisher WOD *extra credit