WARM UP x 10 minutes
Kipping toes to bar practice for 5 minutes
A. incline Trap 3 raises x 6-8 reps x 4 sets; rest 60 sec.
B. OHS x 6-8 reps x 4 sets: Every 3 minutes
C. 3-4 sets
Kipping Toes to Bar x AMRAP in 45 sec
rest 15 sec
Ring Dips x AMRAP in 45 sec
Rest 15 sec
Power Clean x AMRAP in 45 sec (should be touch and go for advanced folks). Others can aim for 5-7 reps with a deliberate set up on each rep).
rest 2 minutes