Pick 1 or 2 (max)
Cardio and Endurance Focus
20 Assault Bike calories
20 Calorie row
100 Double Unders
Rest 2 minutes
Every other minute on the minute for 10 minutes (5 rounds)
2 Clean Complexes
@80-90%* - Drop and reset between full complexes.
*The goal here is to finish all sets starting every other minute, if that is possible at the percentages use them. If not, scale weight down.
(Power Clean + Push Jerk + Front Sqaut + Hang Squat Clean + Split Jerk)
Find your 5RM ‘Pretty Much’ touch and go deadlift
EMOM 14 minutes
Even: Max reps strict HSPU straight into max reps kipping
Odd: 10 GHD Sit Ups