WARM UP (7 Min)
30 Lateral Hops (15/side)
20 S-Arm DB Deadlifts
10 S-Arm Devil's Press (5/side)
:30 Dead Hang
MOVE STEADY (22 Min)
AMRAP 22 of:
50' Handstand Walk (or 3 Wall Climbs)
16 DB Hang Clean and Jerk 50/35 (8/side)
8 Strict Pull Ups (or Ring Row)
:30 Rest
FOR COMPLETION (8 Min)
2:00 / side Couch Stretch
2:00 Scorpion (:30/side x2)
1:00 / side Spiderman Stretch
NOTE:
You don't have to move fast, but you should keep moving. If this piece gets too grippy you can ignore the the exact prescription and switch working arms more often on both the carry and C&J.