Happy Birthday Coach Jack!!! The workout below is programmed by him.

A. Front Squat Wave  – 3-2-1-3-2-1, example: 70%, 80%, 90%, 75%, 85%, 95%, If you are new to the front squat complete 5 x 5, by feel
B. “I am Jack’s Brain”
AMRAP 2 – Muscle-Ups
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AMRAP 7
5 Squat Cleans@155/105
10 Burpees Over Bar
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AMRAP 2 – Muscle-Ups

There is no rest between AMRAPS

Alpha – As written
Bravo – Chest to Bars or Pull-Ups, Cleans@115/80
Charlie – Banded Pull-Ups, Cleans@75-95/65
Delta – AMRAP 2 – Ring Rows
AMRAP 7 – 5 KB SDHP, 5 Goblet Squats, 10 Burpees
AMRAP 2 – Ring Rows