STRENGTH:

# 3 hang power clean + 10 Double Unders (20 Singles)

EMOM 8

Set 1 and 2:  50% of 1RM Hang Power Clean + 10 Double Unders

Set 3 and 4: 55% of 1RM Hang Power Clean + 10 Double Unders

Set 5 and 6: 60% of 1RM Hang Power Clean + 10 Double Unders

Set 7 and 8: 65% of 1RM Hang Power Clean + 10 Double Unders

**BeachFit will do 5 Hang DB Cleans (or 10 KB Swings) + 10 Double Unders

WOD:

#hangman

For Time:

21 Hang Power Cleans (135/95lbs)  *BeachFit will DB Hang Power Cleans or KB Swings

21 Barbell-Facing Burpees

100 Double-Unders  (2:1singles)

15 Hang Power Cleans

15 Barbell-Facing Burpees

75 Double-Unders (2:1 singles)

9 Hang Power Cleans

9 Barbell-Facing Burpees

50 Double-Unders (2:1 singles)

CASHOUT:

#strict gymnastics

AMRAP 5 at Each (10 Minutes Total):

1st AMRAP: 3 Strict Chest to Bar Pull-Ups + 5 Strict Handstand Push-ups  

(Scale to Pullups/Ring Rows and Inverted HSPU or Hand Release Pushups

2nd AMRAP: 5 Strict Ring Dips + 7 Horizontal Ring Rows (Scale to Banded Dips or Bench Dips and Horizontal Barbell Rows