3 Rounds
:30 Row, moderate-aggressive pace
12 Ground to Overhead w/ 25lb Plate
9 Gymnastic Kips
6 Push Ups
3 Strict Pull Ups (Use band or scale to Ring Rows)

Strength

We can spend some time on warming up to a good weight before we start the 15 minute clock

AMRAP 15 Minutes
1 Snatch from the floor + 1 Hang Snatch from below the knee + 1 Hang Snatch from above the knee
Rest as needed (1-2 minutes)

Wod
AMRAP 7 Minutes
40/30 Calorie Row
30 Front Squats 95/65lbs
20 Clean and Jerks 95/65lbs
Max Rep Ring Muscle Ups in remaining time (scale to most challenging version of pull up for you)
Score is total repetitions completed across entire workout.

CONDITIONING

Feel: Gas
Pacing: Reach
Target Score: Get to the Muscle Ups
Firebreather Score: 15/12+ Muscle Ups
Scaling

• Row: Should take 1:30 (on the fast end) to no more than 2:30 to complete. Stagger start heats to allow multiple athletes the ability to use the rower.
• Front Squat: 1-3 sets, ideally 1 or 2.
• Clean and Jerk: 1-3 sets. Should be light enough to perform large sets of touch and go reps – singles at this weight shouldn’t be a strategy.
• MUs: Scale to Bar muscle ups, or Chest to Bar/Chin Over Bar Pull Ups