AC Met Con
Warm Up
AMRAP x 5 MINUTES
5 Scap Pull-Ups
5 Kip Swings
5/5 KB Russian Swings
5/5 KB Bent Over Row
Strength
ON A 15:00 RUNNING CLOCK
Build to Heavy 3-Rep TNG Deadlift*
*Option for “”Library TNG”” Deadlift
BENCHMARK WORKOUT
“GET A GRIP”
FOR TIME
6-9-12-15
Deadlift
15-12-9-6
Bar Muscle-Up
BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Burpee Pull-Ups