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2 Sets:

8 Parallette Shoot-Throughs

10 Hip Bridges

5 Paloff Side Steps Per Side


21-15-9:

Dumbbell Bench Press

Handstand Push Ups


15-12-9:

Hand Release Push Ups

Strict Dips

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2 Rounds:

Right Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6

Left Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6


AMRAP 12

6 Power Cleans (135/95 lbs)

12 Alternating Reverse Lunges (135/95 lbs)

12 Toes to Bar

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Two Sets of: Scapular Pull-Ups x 10 Plank Shoulder Taps x 10 Each Side Mountain Climbers x 20 Each Side


Then…

900 Meter Run 40 Burpees to Target (touch your pull-up bar) 40 Pull-Ups 600 Meter Run 20 Burpees to Target 20 Chest-to-Bar Pull-Ups 300 Meter Run 10 Burpees to Target 10 Bar Muscle-Ups

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