WARM-UP
3 ROUNDS
10/10 Moose Antlers
10 Hollow Rocks
10 Supermans
Into...
3 ROUNDS
10 Scap Pull-Ups
10 Scap Push-Ups
10 Empty Barbell Good Mornings
10 Alt. Elbow Punches
SKILL
EMOM x 10 MINUTES
MIn 1 - 2 Ring Pull-Ups + 2 Kip Swings + 2 Hips to Ring
Min 2 - 3 Power Cleans (Building from Moderate to Moderate-Heavy)
(No Measure)
BENCHMARK WORKOUT "UPPERCUT"
ON A 12:00 RUNNING CLOCK...
20 Ring Muscle-Ups/Burpee pull ups*
Then in the remaining time...
2 ROUNDS
7 Power Cleans (50/35)
7 Lateral Burpees Over Bar
into...
2 ROUNDS
5 Power Cleans (60/40)
7 Lateral Burpees Over Bar
into...
AMRAP in remaining time of...
3 Power Cleans (70/50)
7 Lateral Burpees Over Bar
*3:00 Hard Cap on MU
(Score is Rounds + Reps)