A. AMRAP in 20 minutes
HSPU 1-5 reps STRICT
Power Cleans x 3 125/185 lbs
This is not a touch and go workout. You might be doing 1 or 2 reps at a time.
FrostFit Competitors - do generic CrossFit style HSPU. You may do kipping hspu. If you don't have a muscle up, do 7 kipping pull ups
3 Rounds for time.
kipping muscle ups x 5
HSPU x 10
Power Cleans 105/145 lbs x 10
B1. Au cortados x 5 each direction x 3 sets
B2. windmills x 5 each direction x 3 sets
Advanced: Do au cortado into windmill x 3 each direction.
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