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Choose 1:
500m Row
400m Run
1k Bike
2xs:
10 Sumo Inchworm
:15sec Reverse Grip Hang
10 Pike Handstand Push Up
10 Muscle Clean
5 Front Squat
5 Rack Press or Push Press
Barbell Warm Up 1x 5ea:
-Burgener Clean
Prime 1x:
3-5 Squat Clean (light)
3 Kipping or Strict HSPU (or variation)
3 Squat Clean (workout weight)
:30sec Hard Row
3 Rounds
7 Strict HSPU
10 Squat Clean (155/105)
20/17 Cal Row
Goal: Sub 12 min
3 Rounds
7 Z Press
10 Squat Clean (115/75)
17/14 Cal Row
Goal: Sub 12 min
3 Rounds
7 Strict HSPU
10 DB Squat Clean (50/35)
400 meter Run
Goal: Sub 12 min
3 Rounds
7 Pike Handstand Push Up (Or ZPress)
10 Burpee + Vertical Jump
400 meter Run
Goal: Sub 12 min
GOAT
Buy In: 100 Double Under
AMRAP 3-5 min: Weightlifting GOAT of your choice
Cash Out: 100 Double Under
Notes: The weightlifting can be anything other than a squat clean or front squat due to the previous workout. Choose a light to moderate weight and focus on quality of movement under some fatigue.
5min Easy Walk, Bike or Row
2min Forward Fold
1min ea. Z-Stretch
