A. 4 Rounds (40 min cap):
***If you finish early, start on part B
Rest 30-60 seconds between each movement
Rest 2-3 minutes between each round
Choose weights that will push your ability to make reps UNBROKEN

3 Deadlifts TnG
3 Hang Power Cleans
Max Length “Chin-over-Bar” static hold (ADV “Chest to Bar” hold)
AMRAP 60 seconds Burpee TTB

B. On your own after class
For Time:

40 Sit-ups (ADV GHD)
20 Ring Rows (ADV 4 Rope Climbs)
20 Sit-ups (ADV GHD)
10 Ring Rows (ADV 2 Rope Climbs)


1827 Garnet Ave
San Diego, CA 92109

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