0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

5 Pull-ups

10 Push-ups

15 Air Squats

5 Hang Squat Cleans

Workout:

Partner AMRAP 15:

3 Bar Muscle-ups

5 Squat Cleans @165/115

20’ Handstand Walk

*alternate movements

—5 minute rest—

Partner 5 Rounds For Time:

20 Pull-ups

10 Power Cleans @135/95

10 Wall Walks

*split reps as needed

*Pace: Aggressive: 12 Rounds/12:00, Solid: 10 Rounds/13:30, Limit: 8 Rounds/15:00

Beginner: 3 Double DB Bent Over Rows + 3 Bench Dips, 95/65, 20 Shoulder Taps, Ring Rows, 75/55, 10 Inchworms

Scaled: 2 Strict Pull-ups + 2 Strict Ring Dips, 135/95, Bear Crawl, Jumping Pull-ups, 115/75, 45 degree Wall Walks