Long

FITNESS

30min AMRAP

24/20 Cal Row or 20/16 Cal Bike

21 Deadlifts 75/55

15 Hang Power Cleans 75/55

12 Front Squats 75/55

9 Shoulder to Overhead 75/55

21 Ring Rows

PERFORMANCE

30min AMRAP

30/24 Cal Row or 24/20 Cal Bike

21 Deadlifts 95/65

15 Hang Power Cleans 95/65

12 Front Squats 95/65

9 Shoulder to Overhead 95/65

21 Pull-ups

COMPETITION

30min AMRAP

30/24 Cal Row or 24/20 Cal Bike

21 Deadlifts 135/95

15 Hang Power Cleans 135/95

12 Front Squats 135/95

9 Shoulder to Overhead 135/95

7/5 Bar Muscle Ups