WARM UP & MOBILITY

4 Sets (build from easy to moderate)
1:00 Row
1:00 Bike
-then-
3 Sets
10-15 Calorie Row (moderate)
10 Hanging Scap Retractions, 6 Kip to Swing, 2 Hanging Knee Raises
10 Air Squats
5 Inchworms
5 Single Leg Dumbbell RDLs (each side) (Light/Moderate)
5 Single Arm Dumbbell High Pull (each side) (Light/Moderate)
5 Kip to Swing on Rings, 2-3 Ring Dips
-Then-
Build to Power Clean weight and do 1-2 Muscle Ups between sets.

SKILLS & SPECIFIC WARM UP

1 Set (at workout pace):
6 Calorie row
5 Toes to bar
4 Wall Balls (at workout weight)
3 Power Cleans (at workout weight)
1-2 Muscle Ups/5 burpees Pull Ups

CONDITIONING

“OPEN 23.1”

Complete as many reps as possible in
14 minutes of:

60-calorie row
50 toes-to-bars
40 wall-ball shots #9/6
30 cleans #61/43
20 muscle-ups

Scaled Version

Woman: 4 Kg ball, hanging knee raises, 30Kg cleans, chin-overbar pull-ups
Man: 6 Kg ball, hanging knee raises, 43Kg cleans, chinover-bar pull-ups