Rose City Barbell – Group Training

Warm-up

(No Measure)

Dynamic

Hip Circle

Farmer Carry

Skill

The Kip!

Strength strict pull-ups

Metcon

Metcon (AMRAP – Rounds)

20 min AMRAP 75/115

5 deadlifts

5 hang power cleans

5 front squats

5 push press

5 back squats