Warm Up/Skill
3 rounds not for time of:
3 Seated Band Muscle-Ups
6 V-sit Hip Extensions
9 Hollow/Arch Swings on the Rings
Weightlifting
5X1 Hang Clean (just above knee) & Jerk – work to a max for the day
Conditioning
4 rounds of:
1:00 ME Step Down Box Jumps 24/20″
1:00 ME HSPU
1:00 ME Muscle-Ups
1:00 Rest
