PART I: New Skills Warm-up & Mobility
2:30 Air Dyne
A: 3 Rounds
10 DUs (Efficiency!)
10 Push-ups
10 Beat Swings
10 DUs
PVC, 15, 33 OHS
Ring Support
D: 3 Rounds
5, 5 DUs
5 Push-ups
5 Kipping Pull-ups
5, 5 DUs
PVC, 15, 33 OHS
5 K2E
M.O.B. Tree
PART II: Perfect Squat Clean
PART III: Strongbad
5-4-3-2-1
Squat Clean 145/55-60
Hand Stand Push-up
Rest 6 Minutes
Thruster 95/50-55
C2B Weighted Pull-up
If Time...
Rope Climb
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