Fri Mar 20

Train
For Time (20 Min Cap):
50 Overhead Squats @ 95/65
40 BF Burpees
40 Back Rack Walking Lunges @ 95/65
30 BF Burpees
30 Cleans @ 95/65
20 BF Burpees
20 Alternating Pistols
10 Ring Muscle-ups

Move
20 Min AMRAP:
10 Dumbbell Squats
5 Burpees
10 Reverse Lunges
5 Burpees
10 Ring Rows
5 Burpees

Warm-up
3 Rounds:
1 Min Bike
6 Power Cleans
6 Back Rack Lunges
6 Overhead Squats
6 Kip Swings
6 Pull-ups
Primer
1 Round @ Workout Weight
8 Overhead Squats
8 BF Burpees
6 Back Rack Walking Lunges
6 BF Burpees
4 Cleans
4 BF Burpees
4 Pistols
1-3 Ring Muscle-ups (or strict pull-ups)

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Stimulus
This is an age-group online qualifier from 2022. The quarterfinals start next week so we will continue working on benchmark workouts found in the games qualifying season. Pace the first half as it is a lot of work, saving energy for the more challenging movements at the end