Warm Up
Repeat For 5 Minutes
30 Jumping Jacks
10 Scap Pull Ups
10 Push Ups
10 Empty Bar Hang Power Cleans
Strength: Bench Press
Every 2:15 minutes on the minute
5 reps x 55% 1RM
5 reps x 65% 1RM
5 or more reps x 70% 1RM
5 reps x 65% 1RM
5 reps x 55% 1RM
WOD
10 Minute AMRAP
ELITE
5 Muscle Ups
5 Power Cleans (95/65)
10 Shoulder to Overhead (95/65)
COMPETITIVE
5 Chest to Bar Pull Ups
5 Power Cleans (95/65)
10 Shoulder to Overhead (95/65)
PERFORMANCE
5 Pull Ups
5 Power Cleans (75/55)
10 Shoulder to Overhead (75/55)
Stimulus Points
High skill gymnastics
Quick barbell cycling
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 12 hanging leg raises
Even Minutes) 30 seconds plank
Cool Down & Dismissal
Prayer Stretch
Shoulder stretch