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1 Round:
–1min Bike, or Row
–5ea Spiderman Lunge + Rotation
–3 Kip Swing + 2 Pull-Ups or Jumping Pull Ups
–10 Romanian Deadlift
–10 Hang Muscle Clean
–10 Front Squats
–10 Alternating Single Leg Box Step Up
1 Round:
–1min Bike, or Row
–1 Burpee Ring Muscle Up or 3 Burpee Pull Up/ Jumping Pull Up/ Ring Row
–5 Barbell Hang Power Clean
–5 Barbell Hang Squat Clean
–5 Box Jump (step down)
AMRAP 40 min OR 10 Rounds (whichever comes first):
500/400m Row, 30/21 Bike, 400m Run
5 Burpee Ring Muscle Up
3 Hang Squat Clean (135/95)
1 Box Jump (30/24″)
-Each new round add 10 lbs to your squat clean. The goal is a strong but sustained effort across all rounds.
AMRAP 40 min OR 10 Rounds (whichever comes first) Scaled Version:
500/400m Row, 30/21 Bike, 400m Run
5 Burpee Jumping Pull Up
3 Hang Squat Clean (95/75)
1 Box Jump (30/24″)
-Each new round add 10 lbs to your squat clean. The goal is a strong but sustained effort across all rounds
AMRAP 40 min OR 10 Rounds (whichever comes first) Minimal Gear Version:
600 meter Run
5 Burpee Muscle Up or Chest to Bar Pull Up
3 DB Hang Squat Clean (heavy)
1 Box Jump (36/30″)
AMRAP 40 min Bodyweight Version:
600 meter Run
20 Hand Release Push Up
20 Jumping Lunges
Post Work 2xs:
–8-10 Cat Cow (slow)
–:30sec Straddle Stretch (right)
–:30sec Straddle Stretch (left)
