The Port
Warm-up
2:00 in Z1
2 Rounds:
3 Inchworm to 5 Scap Push-Ups
5 Push-Ups
10 Down Dog Toe Touches
20 Glute Bridges
3 Rounds:
10 Hang Muscle Clean + OH Press
5 False Grip Ring Rows
:10 Ring Support Hold
Strength
L1: Ring Dips (4 X 7-10 Strict Ring Dips)
L2: Ring Dips (4 X 7-10 Assisted Dips)
L3: Push-ups (4 X 10-12 Push-Ups)
Workout
For Time:
18 Hang Power Clean and Jerks (115/80)(75/55)
6 Ring Muscle-Ups
15 Hang Power Clean and Jerk
6 Ring Muscle-Ups
12 Hang Power Clean and Jerk
6 Ring Muscle-Ups
9 Hang Power Clean and Jerks
Burn WOD
AMRAP 14:
20 Russian KBS
20t Slow Plank Shoulder Taps
20 DB Floor Press
250/200m Row
Stan
