500m Row

AMRAP in Row time of:

10 Double Unders

5 Burpees

Then..

400m Run

AMRAP in Run time of:

10 Squats

2 Strict Muscle Ups

Then..

AMRAP in 6 minutes of:

5 DB Hang Cleans (35#/25#)

4 DB Thrusters

3 Clapping Push Ups

Post rounds to comments.

Coaching Tips: Scale load and movements to match your current fitness level. The goal is to have fast times and multiple rounds for each of the two couplets. Double unders do not have to be done unbroken, but it sure would help. Muscle ups will still be counted as Rx'd if you use a kip, but we are going to start integrating the strict forms now and again. Try not to use the kip for this workout if you can. Clapping push ups are hands to shoulders. Explode up from the bottom and get enough air that you can get your hands to touch your shoulders before you touch the floor.