A.
Dynamic Stretches
B.
3 Minute AMRAP (As Many Rounds As Possible)
3 clean & jerks (130/185 RX)
7 chest to bar pull ups
C.
4 Minute AMRAP (As Many Rounds As Possible)
3 clean & jerks
10 ring dips
D.
5 Minute AMRAP (As Many Rounds As Possible)
3 clean & jerks
13 toes to bar
E.
2 Rounds for Quality
3 min max: double unders
2 min rest
F.
Static Stretches
D-bell use only
A.
Dynamic Stretches
B.
3 Minute AMRAP (As Many Rounds As Possible)
3 d-bell clean & jerks
7 d-bell bent over rows
(d-bell in each hand)
C.
4 Minute AMRAP (As Many Rounds As Possible)
3 d-bell clean & jerks
10 box dips
D.
5 Minute AMRAP (As Many Rounds As Possible)
3 d-bell clean & jerks
13 reverse sit ups
E.
2 Rounds for Quality
3 min max: seal jacks
2 min rest
F.
Static Stretches
Bodyweight/object
A.
Dynamic Stretches
B.
3 Minute AMRAP (As Many Rounds As Possible)
3 backpack clean & jerks
7 backpack bent over rows
C.
4 Minute AMRAP (As Many Rounds As Possible)
3 backpack clean & jerks
10 box dips
D.
5 Minute AMRAP (As Many Rounds As Possible)
3 backpack clean & jerks
13 reverse sit ups
E.
2 Rounds for Quality
3 min max: seal jacks
2 min rest
F.
Static Stretches
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