Tuesday, September 22nd

PRE: 3-4 rounds, for WEIGHT, of:
10 Ring Rows
30 second Hollow Rock
6 lengths Farmer’s Walk
45 second Plank on Elbows or Rings

INTERMEDIATE: 4-5 rounds, for WEIGHT, of:
3 Weighted Pull-Ups
Max Strict Pull-Ups
30 second L-Sit

ADVANCED: 9, 7, 5 reps, for TIME, of:
Hang Squat Cleans (185/135)
Bar Muscle-Ups

WOD: 3 rounds, for TIME, of:
12 Dumbbell Renegade Rows
400 Meter Run

INTERMEDIATE/ADVANCED: 3 rounds, for TIME, of:
45 Wallballs (20/14)
20 Chest-To-Bar Pull-Ups

EXTRA: Every 2 minutes, for 20 minutes, complete:
1 Power Clean + 1 Hang Clean (knees) + 1 High Hang Clean (thighs)
*Start at 55% of max clean and increase if/when possible.