| Warmup Do the kipping pullup warmup 4 sets: 4 ring dips–3333 tempo (if you plan on attempting muscle ups, do these from the high rings) 5 wallballs 3 power cleans up to workout weight |
| Workout AMRAP in 14 minutes: 60 calorie Row 50 Toes-to-Bars 40 Wall Ball Shots (20/14 lb, 10/9 ft) 30 Cleans (135/95 lb) 20 Muscle-Ups |
| Cooldown 1:00 lat roll 1:00 pec smash 1:00 banded lat distraction |
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