3 rounds as warm-up:
5 light kang squats, 3111
5 weighted hip extensions, 20X1
200m run – increase pace round-to-round

A. Overhead squat, 5-5-5, 31X1 – solid position over load, but faster tempo should allow for heavier loads than last few weeks; rest as needed
B. Back squat, 5-5-5 building to a moderate/tough set, 20X2; 2:00-3:00 rest
C1. Strict pull-ups, 3-2-2 weighted and/or CTB if possible, 31X0; :60 rest
C2. Strict ring dips, 3-2-2 weighted if possible, 20X1; :60 rest
+
12:00 w/emphasis on quality movement/position/tempo over absolute speed:
4 strict toes-to-bar or toes-to-rings, 2110
4 kipping toes-to-bar or toes-to-rings
4 push-ups, 2011
4 burpees w/strict push-up @ bottom
8 DB box step-overs, 24/20 – your choice DB weight
32 double-unders

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3 rounds not for time:
30-60 double-unders
10 hip extensions, 20X1
10 glute-ham sit-ups

Every :90 for 15:00 (10 total sets, 5 of each):
Sets 1-5: 3 hang power snatches, start light
Sets 6-10: 3 hang power cleans, pick up where you left on snatches and build to moderate
+
AMRAP in 20:00 in teams of 2, 3, or 4, teammates complete full rounds and trade off relay-style, sell out when it’s your turn:
6 power cleans @ 115/75 or med ball to shoulders
6 burpees
6 power cleans or med ball to shoulders
6 burpees
200m run or 250m row
+
Not for time:
Accumulate :90 in tuck L-sit on parallettes

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