WARM UP "AMRAP 6" - 5 Hang Clean @45/35 - 5 Push Jerk @45/35 - 5 Kip Swings/Ring Swings - 3 Rope Pull Ups - 30 sec Row/Bike STRENGTH "Hang Clean" - 7x3 (*Practice Rebounding) CONDITIONING "Station 1" AMRAP 4 - 10 Hang Clean @75/55 - 2 Bar Muscle Ups (RX+ Ring) ...rest 3 min... "Station 2" AMRAP 4 - 10/8 Cal Row - 20 Double Unders ...rest 3 min... "Station 3" AMRAP 4 - 10 Alt. DB Box Step-Ups @50/35 (1 DB) - 2 Rope Climbs (RX+ Green Beam)