CrosSFit

DB SH to OH: 40 reps
5 rounds for time of:
15-ft. rope climb, 1 ascent
12 toes-to-bars
15-ft. rope climb, 1 ascent
50-lb. dumbbell Hang Power Clean, 12 reps

Sport

Not for time (but about 15 minutes): 12-10…2 Good Mornings (barbell weighted) + Strict Pullups.

Treat this as a slow burn/strength workout.

THEN 18′ amrap:

50 pushups, 30 Pullups, 10 Clean/Jerk 165/115