RX
1. Warm-Up
3 Rounds
15 Calories on the Rower
10 Empty Bar Good Mornings
5 Gymnastic Kips
2. Clean Complex 5×2 at 80-90%
The Clean complex is a Power Clean, Push Jerk, Front Squat, Hang Squat Clean, and Split Jerk.
Drop and Reset each rep, but don’t rest for too long.
3. 13.2
AMRAP 10:00
5 Shoulder to Overhead 115/75
10 Deadlifts 115/75
15 Box Jumps 24/20″
SCALED
1. Warm-Up
3 Rounds
15 Calories on the Rower
10 PVC Good Mornings
5 Gymnastic Kips
2. Skill: Hang Power Clean + Front Squat 5×5
3. AMRAP 10:00
5 Med. Ball Press
10 Med. Ball Deadlifts
15 Step-ups
COMPETITION
1. Side Work
AMRAP 3 Minutes x3
Climb the ladder
3 Thrusters 95/65lbs
3 Ring Push-ups
6 Thrusters 95/65lbs
6 Ring Push-ups
9 Thrusters 95/65lbs
9 Ring Push-ups
And so on…
Rest 3 Minutes between AMRAPs. Restart AMRAP each time.