WARM-UP

Banded Glutes and Shoulders

-into- 8:00 AMRAP:

• 7.5m walking lunge (bodyweight – build across)
• 5 Kip Swings
• 5 Dumbbell Deadlifts
• 3 Dumbbell Hang Power Cleans
• 1 Dumbbell Power Clean

WORKOUT PREP

2 sets:

• 10ft Dumbbell Lunge (build-in weight)
• 3 Toes to Bar
• 1 Bar Muscle Up or 3 Jumping Pull-ups
• 3 Dumbbell Power Cleans (build-in weight)

“OPEN 17. 2”

FIRE

12:00 AMRAP:

• 2 Rounds of:
  • 15m Dumbbell Walking Lunges (22.5s/15s)
  • 16 Toe-to-Bars
  • 8 Dumbbell Power Cleans (22.5s/15s)
• Then, 2 Rounds of:
  • 15m Dumbbell Walking Lunges (22.5s/15s)
  • 16 Bar Muscle-Ups
  • 8 Dumbbell Power Cleans (22.5s/15s)

WATER

• 16 Toe-to-Bars
• 10 Bar Muscle-Ups (can use box)
• 15s/10s

EARTH

• 16 Hang Knee Raises
• 16 Jumping Pull Ups

LEG DAY

4 Rounds

• 10 Dumbbell Goblet Squats @ Moderate weight – maintain control and quality
• 15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality
• -Rest 2 min between rounds-