Primer: 9 Minutes for Quality
60 Ft Duck Walk
30s Barbell OH March
5 Muscle Clean and Press
10 Box Step Ups
Mobility:
Push Up to Down Dog
Lizard
Devil in Disguise – AMRAP 14
15-12-9-6-3
Clean and Jerk @ 135/95
Burpee Box Jump Overs @ 24/20
Remaining Time
Max Ring Muscle Ups
No Ring Muscle Ups:
Max Burpee Box Jump Overs
Two Scores:
Time Completing the C&J / BBJO and
Total Muscle Ups or BBJO
Dumbbell Version
15-12-9-6-3
DB Clean and Jerk
Burpees
Remaining Time
Max Devil Presses @ 50/35
Bulletproof Shoulders:
27-21-15-9 DB Deadlifts
18-15-12-9 Box Jump Overs
After each round 100 Ft Single OH DB Carry (50 FT each arm)
At Home: 3 Rounds:
27-21-15- 9 Odd Object – Ground to Overhead
18-15-12-9 Burpees Over Odd object
Remaining Time
Burpees