7×1 2 Position Clean (floor – hang) + 1 Push Jerk – heaviest possible, rest 60-90 sec.
8 minute AMRAP of:
7 Pullups (Strict if you can!)
30 Ab-Mat Situps
*Rest 2 minutes.
Accumulate as many KB TGU (alternating arms) as possible in 8 minutes.
*Notes: Load should be heavy, with no misses. DO NOT RUSH! Try to move as fluidly as possible, without stopping, for the entire twelve minutes.