Saturday, December 15, 2018

Prep
3 Rounds
3 Unbroken Complexes of: 2 Hang Power Clean + 1 Front Squat + 1 Strict Press + 1 Push Jerk (75/55)
4 Wall Walks w/ a 4-second Handstand Hold

Gymnastics
250 Meter Row
10 Bar Muscle-ups
Rest 1.5 Minutes
200 Meter Row
10 Bar Muscle-ups
Rest 1 Minute
150 Meter Row
10 Bar Muscle-ups

Conditioning
5 Rounds
5 Hang Power Cleans (135/95)
10 Box Jump Overs (24/20)

Bonus: Run
15-30 Minute Easy Run

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