Wednesday, Aug. 16th, 2017


A) Warm Up

200m Run
10 Air Squats
20 Pass Throughs
:30 Samson


B) Strength/Skill

10 Min EMOM

Even Min: 5 Negative Pullups
Odd Min: :30 Hollow Rocks



4 Rounds

3:00 Min Amrap Per Round

5 Hang Power Cleans 135/85
5 Burpees
5 Ring Dips

Rest 1:00 in between rounds

Pick up last round where you left off and score total rounds and reps.