warm up: 3 rounds
:15 bike/row sprint + 5 muscle clean + 5 front rack reverse lunge + 5 kip swing + 5T2B
Workout #1: open 17.2
12 min AMRAP of
2 rounds: 50ft weighted walking lunge, 50/35 + 16 T2B + 8 DB power cleans, 50,35
then
2 rounds: 50ft weighted walking lunge + 16 muscle ups + 8 DB power cleans
Scaled: 12 min AMRAP
2 rounds of: 50 ft DB walking lunge, pick load + 10 toes to bar + 8 DB power cleans, pick load
then
2 rounds of: 50ft DB walking lunge, pick load + 10 burpee pull ups + 8 DB power cleans, pick load
workout #2: EMOM 20
1 pause squat hang clean ( pause 3 sec at bottom)