wednesday

Warm-up

​3 ROUNDS
10/10 Moose Antlers
10 Hollow Rocks
10 Supermans

Into…

3 ROUNDS
10 Scap Pull-Ups
10 Scap Push-Ups
10 Empty Barbell Good Mornings
10 Alt. Elbow Punches

Skill/Strength

​EMOM x 10 MINUTES
MIn 1 - 2 Ring Pull-Ups + 2 Kip Swings + 2 Hips to Ring
Min 2 - 3 Power Cleans (Building from Moderate to Moderate-Heavy)

(No Measure)

Metcon

​"UPPERCUT" (AMRAP - Rounds and Reps)
ON A 12:00 RUNNING CLOCK...
20 Ring Muscle-Ups

Then in the remaining time...

2 ROUNDS
7 Power Cleans (135/95)|(95/65)
7 Lateral Burpees Over Bar

into...

2 ROUNDS
5 Power Cleans (155/105)|(115/75)
7 Lateral Burpees Over Bar

into...

AMRAP in remaining time of...
3 Power Cleans (185/125)|(135/95)
7 Lateral Burpees Over Bar

No other rep or weight changes in workout.

*New NCFIT Classic Workout!

(Score is Rounds + Reps)