Warm-up: Group Dynamic
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Lat/Samson Stretch – 1 Min per side
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Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway
- 3 Power Cleans (ascending weights)
- :10s Dead Hang from pull up bar
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Workout: For Time
2 Rounds
- 200 M DB/KB Farmers Carry (50/35)(24K/16K)
- 9 Power Cleans (115/85)
- 9 Pull Ups
-into-
2 Rounds
- 200 M DB/KB Farmers Carry (50/35)(24K/16K)
- 7 Power Cleans (135/95)
- 7 Pull Ups
-into-
2 Rounds
- 200 M DB/KB Farmers Carry (50/35)(24K/16K)
- 5 Power Cleans (155/105)
- 5 Pull Ups
-Then-
*RX+: Power Cleans (135/95)(155/105)(185/115)
*CRX: Same weights as RX+ / Bar/Ring MU (5-4-3)
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Cardio Option: For Time
2 Rounds
- 200 M DB/KB Farmers Carry (50/35)(24K/16K)
- 18 Rage Balls (20/15)
- 9 Pull Ups
-into-
2 Rounds
- 200 M DB/KB Farmers Carry (50/35)(24K/16K)
- 14 Rage Balls (20/15)
- 7 Pull Ups
-into-
2 Rounds
- 200 M DB/KB Farmers Carry (50/35)(24K/16K)
- 10 Rage Balls (20/15)
- 5 Pull Ups
-Then-
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Core: 4 Rounds
- 30 Flutter Kicks
- :30s Hollow Hold
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