Warm-up 20-16-12 Jumping Jacks Plank Walks Scorpion Stretch (dynamic alternating) Alternating Single Leg V-ups Strength 3 Sets of the Following Superset: 10 Strict Pull Ups (Rings or Rig)(can be broken up) 30 Banded Bicep Curls Rest 1 min between sets
then: 3 Sets of the Following Superset: 15 DB Floor Press (AHAP) 30 Banded OH Tricep Extension *Rest 1 min between sets WOD 16 min AMRAP: 10 Hang Power Cleans (115/75) 8 S2OH (115/75) 6 Front Squats (115/75) 4 Clusters (115/75) *Choose a weight that you can try to move through a round without stopping and resting, trying to rest after a round is complete.
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