All Levels:

A.) BS / FS Heavy Single

Work up to the heaviest Squat

you performed this week

Function:

B.) 20 min AMRAP

10 Dbl KB Swing

10 Dbl KB Push Press

400 m run

Perform/RX:

B.) 20 min AMRAP

1-2 Muscle Ups

5 Hang Power Cleans (185/115)

5 STO (185/115)

400 m run

Compete:

B.) 20 min AMRAP

5 Hang Power Cleans (225/135)

5 STO (225/135)

5 Muscle ups

400 m run