Every 2 Minutes x 5 Sets:
3 Hang Power Clean
*Score = Heaviest Load
WOD: UPS AND DOWNS
10 Rounds For Time:
250 Meter Row, 200 m ski, or 1 lap run
10-1 Double Dumbbell Box Step Overs (50’s/35’s) (24″/20″)
*Score = Time it takes to complete the workout.
T1: Try 35s/25s or other as needed
T2: As written
T3: 12 burpees instead of cardio
10 sets (NFT)
5 GHR (Tempo or support to make 5 the perfect number)
:20 Bike Sprint (Hold a steady RPM for the entire :20)
Rest as needed between sets. Probably 2-3 minutes to maintain performance across all sets.
Record Calories at the :20 mark. Roll-overs don’t count. Detail GHR in the notes.