WARM-UP

Banded Glutes + Shoulders

8 min AMRAP

• 6 Deadlifts
• 5 Hang Power Cleans
• 4 Shoulder to Overhead (empty barbell)
• 3 Ring Rows
• 2 Low Bar Muscle Transition

WORKOUT PREP

3 sets:

• 2 Deadlifts (build in weight)
• 2 Hang Power Cleans
• 2 Shoulder to Overhead
• 2 Pull Ups
• 2 Chest to Bar
• Bar Muscle Up
• EARTH: barbell complex + 2 ring rows + 2 jumping pull-ups + 2 banded strict pull-ups)

“PABLO PICASSO”

FIRE

3 Rounds:

• 10 Deadlift (100/70)
• 5 Bar Muscle Ups

-rest 2:00-

2 Rounds

• 20 Hang Power Clean (60/45)
• 10 Chest to Bar Pull Ups

-rest 2:00-

• 60 Shoulder to Overhead (45/30)
• 30 Pull Ups

WATER

• 70/50kg
• 55/35kg
• 35/25kg
• 3 Bar Muscle Ups
• 8 Chest to Bar Pull Ups
• 20 Pull Ups

EARTH

• Own weight
• 5 Banded Strict Pull Ups
• 10 Jumping Pull Ups
• 30 Ring Rows