Part A Movement Prep   Part B Skill Work: Not for time. Two rounds of 1 minutes at each station Kipping Pullups x 8-10 L-Sit x 30 sec.   Part C 5 Rounds of 40 sec. ME Abmat Situps 20 sec. Rest 40 sec. ME Double Unders 20 sec. Rest

Part A Movement Prep   Part B "Widowmaker" 20 minutes to find your 20RM Back Squat Warmup: Every 2 minutes for 6 min 10x40%, 8x50%, 6x60% Rest 2 min Aim to begin with 65-70% as first working set and take at least 5 minutes bt 20RM attempts   Part C Complete 3 cycles of 3 minutes of: 500m Row 6 Cleans 135/95 *Score is total time of all 3 completed cycles   *Rest 1 min between each round