1) 3 Rounds NFT of:

  • Plyo push-up: 5
  • Chin over bar hold (chin-up grip): max

2a) Bench: 3,3,3,3,3
2b) Double-KB bent over row: 20 sec, 20 sec, 20 sec, 20 sec, 20 sec (aim for 12-20 reps each set)

3) 5:00 AMRAP of:

  • 10 hang cleans (95/65 – Comp 115/75)
  • 10 Wall ball shots

2:00 rest, then:

4) 5:00 AMRAP of:

  • 10 Pull ups
  • 10 Push press (95/65 – Comp 115/75)