Fitness/Sport

A1. Single Leg KB or DB Deadlift 6-8 @ 3010; Rest 20 Sec
A2. 15-20 V-Ups; Rest 1 Min x 3
B. 30 Sec Max Push Ups; 30 Sec Rest x 4
C. Drop Set Hammer Curls- 8-10 Reps with 3 Drops in weight; Rest 1:30 x 2
+
4 Rounds For Total Time:
12 DB Hang Squat Cleans- Moderate (Sport group use Barbell)
30 Double Unders or 12 Double Under Attempts
Rest 1 Min
Competitor
30 Muscle Ups for Time
Weightlifting
Snatch 85-90%x1x2
C&J 85-90%x1x2
Pause Back Squat- Heavy Single