A: Warm Up/Practice
5 minutes coach’s choice
10 minutes working on bar muscle ups
B: Mobility/Prep
C3: Intervals
8 Alternating Tabata rounds
Power cleans 135/95
Ring dips
Met Con
4 minute AMRAP
12 Burpees
12 Box jumps 24/20
Rest 4 minutes
4 minute AMRAP
12 Calorie row
12 Med ball sit ups 20/14
Rest 4 minutes
4 minute AMRAP
24 Double Unders
12 Kettlebell Swings 53/35
