A) 10mins to build to heaviest complex:

5 Double kb hang cleans

6 Double kb front rack walking lunges

5 Double kb shoulder to overhead

6 Double kb front rack walking lunges

B) For time:

-Choose one option below-

Muscle ups (ring or bar) L1=15 – L2=20 – L3=25 – L4=30

C2b L1=20 – L2=25 – L3=30 – L4=35

Pull ups L1=25 – L2=30 – L3=35 – L4=40

-Cap @6mins-

C) 4 Rounds/each for time/90 sec rest between rounds:

20/17 Cal

20 Wall balls

10 Burpee box jump overs

(push the pace)