Strength

12 Minutes to a Heavy Hang Clean

Skill

AMRAP 10 Minutes

1 Rope Climb 18′

2 Muscle Ups (ring or bar)

3 Pullovers

Speed

For 10 Minutes-Bike Sprints

30s Sprint-Arms Only

30s slow arms and legs

30s Sprint-Legs Only

30s slow arms and legs

30s Sprint-arms and legs

30s slow arms and legs