Warm Up
3 rounds not for time of:
5 Seated Band Muscle-Ups
5 V-sit Hip Extensions
5 Hollow/Arch Swings on the Rings
Weightlifting
5X1 Hang Clean (just above knee) & Jerk – work to a max for the day
Conditioning
20 minute AMRAP of:
50 KB Swings 24/16kg
25 HR Push-ups
4/3 Muscle-ups
