Warm-up

2 Rounds, Not for Score:
1:30 Light Bike
50% of estimated Max Kipping HSPU / 5 Box HSPU / DB Strict Presses
1:30 Light Bike
40% of estimated Max Kipping HSPU / 4 Box HSPU / DB Strict Presses
1:30 Light Bike
30% of estimated Max Kipping HSPU / 3 Box HSPU / DB Strict Presses

Work

“3-Wheel Drive”

3 Rounds:
30 Double-Unders 
30/24 Calorie Row
30 Double-Unders
20 Dumbbell Power Snatches (50/35)
30 Double-Unders 
10 Burpee Box Jump Overs (24"/20")

CompTrain

1 Clean + Front Squat + Jerk
Doubles @ 60-65-70-75%
4 x 1 @ 80%

Squat Program Option:
1 Power Clean + 2 Front Squats
- build across 6 sets to moderately heavy (80% max)

Gymnastics Alternating EMOM x 16:
3 -6 Ring MU / CTB Pull-ups
3-6 Strict HSPU

“3-Wheel Drive”
3 Rounds:
30 Double-Unders 
30/24 Calorie Row
30 Double-Unders
20 Dumbbell Power Snatches (50/35)
30 Double-Unders 
10 Burpee Box Jump Overs (24"/20")