Warm up: 3 rounds
Row 20/15 cal
20 swings nose breathing 53/35
7 squats holding breath
Mobilize if needed
A. 10 minute
Max reps at 0:00 and 3:00
At 5:00 max sets of 3/2 for remainder of 10 min.
Score total muscle ups
B.
Workout
5 rounds
3 min AMRAP/2 min rest
15 hang power cleans 185/125
15 front squats 185/125
15 burpees
15 hspu
C. (From Ben Bergeron)
Bike Recovery + Midline
40 Minute Bike
On the 10, 20, 30, and 40:00:
15 Hip and Back Extensions
30 GHD Sit-Ups
D. Double kb Seated press
4 sets of 12