ATHLETE

A. Pull-up Skill Work
EMOM10
5-7 Pullups at hardest possible for your level (Butterfly CTB, Kipping CTB, butterfly chin-over-bar, kipping chin over bar, negative pullups, difficult ring rows)

B. AMRAP 12
Run 200m/Row 250m (Athlete’s choice)
15 Hand Release Pushups
20 Slamball

BARBELL CLUB

A. “All the cleans”: Try to go up in weight after each (2×2 high hang squat clean should be lightest but still challenging and final 1 squat clean should be heaviest.  Go for a PR if feeling and looking good!)

2×2 High Hang Squat Clean
2×2 Low Hang Squat Clean
2×2 Squat Clean
1 High Hang Squat Clean
1 Low Hang Squat Clean
1 Squat Clean

B.  5, 80m Prowler Push (Prowler should not stop except to turn around)
Rest 1:1