10:00 Flow
0:00–2:00 Easy Bike or Row
2:00–5:00
2 Rounds
5 Roll and Reach
5 Dynamic Squat Stretches
5 Scap Pull Ups
5 Ring Rows
5 PVC Muscle Cleans + Shoulder Press
5 PVC Back Squats (Practice absorbing the bar to back rack after the last shoulder press)
5:00–10:00
2 Rounds
3 Inchworms + Double Push Up
3 Kipping Pull Ups + 1 Kipping Chest to Bar
3 Empty Bar Back Squats from the ground (power clean and jerk to the back rack)
30 Back Squats (135/95)
45 Chest to Bar
30 Back Squats (135/95)
15 Bar Muscle Ups
30 Back Squats (135/95)
(Scored by Time)
(KG conv: 60/42.5)
* Barbell is from the floor, not rack
time cap: 16mins
AFFILIATE COMPETE:
30 Back Squats (155/105)
30 Ring Muscle Ups
30 Back Squats (155/105)
30 Bar Muscle Ups
30 Back Squats (155/105)
(KG conv: 70/47.5)
**INDEPENDENCE (Intermediate):**
30 Back Squats (115/80)
30 Chest to Bar
30 Back Squats (115/80)
10 Bar Muscle Ups (or 20 Chest to Bar)
30 Back Squats (115/80)
(KG conv: 52.5/35)
3-4 sets
10 Dumbbell Hammer Curls (both arms, same time) @ RPE 7/10
12 Dumbbell French Press @ RPE 7/10
-rest 1:00 between sets-