Friday:  September 6, 2019

Warm-Up(0:00 – 15:00)

Mobility:  3×8 Scap Pull Ups with a :10 Dead hang between sets

3 Steady Rounds
10 Wallballs
10 Light RDLs (95/65 or less)
5 Kip Swings + 10 Ring Rows

Then, :30 HARD on the AAB (all-out effort)

Strength(15:00 – 30:00)
Power Clean 5×3 at moderate weight (warm up the movement for the workout)

WOD(35:00 – 49:00):  Strict 14:00 Time Cap 

Fitness
3 Rounds
24 Wall Balls 20/14lbs
24 Ring Rows
24 KB Swings

Performance
3 Rounds
24 Wall Balls 20/14lbs
12 Chest to Bar Pull Up
12 Power Cleans 135/95lbs

Option 2:  Regular pull ups and barbell weight at 115/75lb

Competition
3 Rounds
24 Wall Balls 20/14lbs
6 Bar MU
12 Power Cleans 135/95lbs