9min

AMRAP

12 Alternating Hang 1 Arm Clean and Jerk 70/45 

12 Chest 2 Bar Pull Ups

Accessory

6 Alternating Rounds

Every 2 Min

100m Sled Drag 70/44

then

200m Sandbag Run 100/60

then

300ft Farmer Carry 106/70s (50ft↓)

Movement Prep

15 Ring Rows

10 Pike Push Ups

10 Single arm db press (5 each arm)

10 Single arm db high pull (5 each arm)

20 Bent over rows (10 each arm)

Smash/Roll

5min

Upper Body