Warm up:
6 Min assault bike:
10 sec all out/50 sec chill
3 rounds
:15 sec double ovhd kB static pressout
10 kB deadlifts
5/3 strict pull-ups
A. 7 rounds
3/2 legless rope climbs
3 (hang squat clean+squat clean) 225/155
Rest 2-3 minutes between rounds. Ideally work to finish rope climbs and clean complexes as fast as you can. A good way to do this, I go you go with a partner. If you loop in a 3rd person still alternate rounds, just add some weight to make your turn even more tough
B. Class
C. 4 sets rest 1:1
25/20 cal row
45’ hsw
5/3 muscle ups