2-3 Sets
1:00 Assault Bike (easy to moderate)
:30 Straight Arm Plank
10 Kip to Swing, 5 Knees to Elbow, 5 Kipping Chest to Bar Pull Up
-Then-
Warm Up to Sandbag Carry weight with 2 Muscle Ups after each set.
2 Sets (10 min cap each set)
2 Rounds
20/16 Calorie Assault Bike
20 Toes to Bar (unbroken)
100ft Sandbag Bear Hug Carry (150/100)
10 Bar Muscle Ups (unbroken)
-rest 2 minutes b/t set-
2 Sets
2 Rounds (10 min cap each set)
15/12 Calorie Assault Bike
15 Toes to Bar (unbroken)
100ft Sandbag Bear Hug Carry (100/70) (OR 50ft at 150/100)
5 Bar Muscle Ups (unbroken)
-rest 2 minutes b/t set-
5 Full Grip Front Squats @ 68% 1 RM Front Squat
5 Full Grip Front Squats @ 73% 1 RM Front Squat
4 Full Grip Front Squats @ 75% 1 RM Front Squat
4 Full Grip Front Squats @ 78-80% 1 RM Front Squat
3 Full Grip Front Squats @ 80-83% 1 RM Front Squat
For Time:
5 Squat Cleans @ 185/135# or 60-65% 1 RM Clean
5 Squat Cleans @ 225/155# or 70-75% 1 RM Clean
5 Squat Cleans @ 275/185# or 80-85%1 RM Clean
In 60 seconds complete as many squat cleans as possible @ 315/205 or 90% 1 RM Clean
**Cycled or fast singles
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