Strength
Clean
Every 30 seconds for 5 minutes complete 1 Clean (full squat) @90% of 1rep max.
Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30 – 4:00 – 4:30
Did 215 and then 225 for last rep

Conditioning

Groups A & B

AMRAP in 6 minutes:
• 2 Handstand Push-ups
• 4 Ring Rows
• 8 Overhead Walking Lunges

Rest 2 minutes

AMRAP in 6 minutes:
• 2 Ring Dips
• 4 Ring Rows
• 8 Overhead Walking Lunges

Group C
AMRAP in 12 minutes:
• 2 Muscle-ups
• 10 Handstand Push-ups
• 20 Overhead walking Lunges- 45 lbs

Chose C

Got 4 rounds plus 3 reps