Work

“Opening Day”

21 – 15 – 9
Wallballs (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (24/16)

CompTrain

Ring Muscle-Ups
AMRAP 3: 
Ring Muscle-Ups
Rest 2:00
AMRAP 2: 
Ring Muscle-Ups
Rest 1:00
AMRAP 1: 
Ring Muscle-Ups

- Share rings as necessary, not maximal effort but should be quick transitions.

Barbell Cycling
12 Power Cleans (185/125)
12 Front Squats (185/125)
12 Push Jerks (185/125)
Rest 3:00
9 Power Cleans (225/145))
9 Front Squats (225/145)
9 Push Jerks (225/145)
Rest 3:00
6 Power Cleans (245/155)
6 Front Squats (245/155)
6 Push Jerks (245/155)