Warm Up
3 Rounds
20 Jumping Jacks
10 Medball Kang Squats
10 Wallballs
10 Alternating V-ups
1 min any machine or mobilize
Strength
3 Hang Power Cleans Every :90 x 12 Minutes
*As long as form and technique are maintained, keep building weight.
Workout
100 KB Swings 53/35
75 Wallballs 20/14
50 Burpees
25 Power Cleans 135/95
*15 min cap
T1: modify if needed
T2: as written
T3: 5 bar muscle ups every 3:00 including at the start
Durability Work
Every 3 min x 18 min
20/16 Cal Bike
10 strict HSPU or 10 incline DB Press
1 rope climb or 1 set of strict chin ups