[COMPETE]
3 Rounds For Time:
400 Meter Run
10 Power Cleans 105/155 M80/115
500/450 Meter Row
10 Push Jerks 105/155 M80/115

  • Score = Time taken to complete the workout

[TRAIN]
3 Rounds For Time:
400 Meter Run
10 Power Cleans 95/135 M75/105
500/450 Meter Row
10 Push Jerks 95/135 M75/105

[SWEAT]
3 Rounds For Time:
400 Meter Run
10 Power Cleans 75/105 M65/95
500/450 Meter Row
10 Push Jerks 75/105 M65/95

 

AFTER PARTY- 1 Set for Max Reps:
Ring Muscle-Ups

Following, Not for Time:
3 Sets:
30% Max Ring Muscle-Ups

Swap out Strict Pull-up variations for Ring Muscle-ups

AT HOME
6 ROUNDS:
1 Minute 10m Shuttle Runs
1 Minute Burpees
1 Minute Double Unders
1 Minute Rest

EQUIPMENT-FREE
6 ROUNDS:
1 Minute 10m Shuttle Runs
1 Minute Burpees
1 Minute Line Hops
1 Minute Rest