FUNCTIONAL FITNESS
PART 1
Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Supinated-Grip Pull-Ups x 5-10 reps @ 2110 or neutral grip ring rows @ 2110 x 10-15
Station 2 – Handstand Hold x 45-60 seconds (perform with nose to wall if capable of doing so)
Station 3 – Arch Hold x 45-60 seconds
PART 2
3x 3 min amrap. 2 minute rest between each AMRAP.
20 Calorie
Then…
Max Power Clean in time remaining
STANDARD: 45/35 lb
RX: 95/65 lb
SPORT: 115/95 lb
COMPETITION: 145/115 lb