MOBILITY & WARM UP

On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Minutes 1+4 – 1:40s Light Bike
Minutes 2+5 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Minutes 3+6 – Half of the Barbell WU (below)

Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses
Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Power Cleans

SKILLS & SPECIFIC WARM UP Kb Swing

3 Rounds, resting 1 minute between
200 Mt Run
7 Kb Swing
5 Toes To Bar

CONDITIONING “VENGEANCE”

5 Rounds For Time
15 Toes To Bar
21 Kb Swing #24/16
400 mt Run Time Cap 16′