Warm Up

Repeat For 5 Minutes
10 Med Ball Squat Clean
15 Ring Row
100m Run

Strength – Back Squat

Every 3.5 Minutes On The Minute X 3 Rounds
3-5 @ 90% 1rm Or RPE 8-9

WOD

5 Rounds For Time (Time Cap: 16 Minutes)

COMPETITIVE

6 Hang Squats Cleans (135/95)
6 Strict Chin Ups
Rest 1.5 Minutes

PERFORMANCE

6 Hang Squats Cleans (95/65)
6 Assisted Chin Ups
Rest 1.5 Minutes

LIFESTYLE

6 Hang Squats Cleans
6 Ring Rows
Rest 1.5 Minutes

Stimulus Points

Built In Rest Go Hard
Not To Heavy But Feels Challenging

Accessories
Every 1.5 minute on the minute x 3 rounds
1) 8 Romanian Deadlift
2) 30 Seconds Hollow Body Hold

Cool Down & Dismissal
100m Walk