WARM UP

1min of jump rope then...
20 lunges
20 pushups
20 kb deadlifts

MAX EFFORT

Some kind of pull
*Chose between pull ups, ctb pull ups, bar muscle ups, ring muscle ups, kipping or strict variations are executable. 

CLANG & BANG

5 rounds for time (cap 22')
21 med ball cleans (20/14)
15 over head squats (95/65)
9 bar facing burpees
*absolutely no dropping to bar from overhead, bar must be set on floor

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Posted
AuthorBen Magnone