Warm Up:

Top Down/Dynamics/ Squats/ Hip Swings/ Run or Row


Ring Work (Ring Dips/ Ring Pushups/ Muscle Ups)


Shoulder Press, 3 reps
Every minute on the minute for 10 minutes @ 75%


For 20 minutes:
Even minutes
3 squat clean
(as heavy as you can, touch and go)
Odd minutes
15-20 reps wall balls – choose reps (20#/14#)

Complete the reps in the minute. If you cannot complete the reps in the minute, turn it into an AMRAP.

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