1 ROUND

1:00 Bike

10 Goodmornings

10 Elbow Punches

10 PVC Pass Through

10 Scap Pull-Ups

Into…

1 ROUND

1:00 Bike

5/5 Single Leg RDL

10 Hang Muscle Clean

10 BTN Snatch Grip Strict Press

10 Ring Rows

Into…

1 ROUND

1:00 Bike

10 Deadlifts

10 Hang Power Clean

5 PVC Cuban Press

10 Kip Swing

FOR TIME

40/35 Cal Assault Bike*

20 Pull-Ups

20 Deadlifts (225/155)

40/35 Cal Assault Bike*

20 Pull-Ups

20 Power Cleans (185/135)

40/35 Cal Assault Bike*

20 Pull-Ups

20 Power Snatches (135/95)

*C2: 50/40 Cal

Echo Bike: 45/40 Cal

(Score is Time)

KG BB1: (100/70)

KG BB2: (85/60)

KG BB3: (60/42.5)

FOR TIME

30/25 Cal Assault Bike*

20 Jumping Pull-Ups

20 Deadlifts (155/105)

30/25 Cal Assault Bike*

20 Jumping Pull-Ups

20 Power Cleans (135/95)

30/25 Cal Assault Bike*

20 Jumping Pull-Ups

20 Power Snatches (95/65)

*C2: 40/30 Cal

Echo Bike: 24/20 Cal

(Score is Time)

KG BB1: (70/47.5)

KG BB2: (60/42.5)

KG BB3: (42.5/30)

MIN1 – 5/5 Sciatic Nerve Floss

MIN 2 – 10 Alt. 90-90 Hip Rotations

MIN 3 – 5/5 Groiners w/Twist

*Deep lunge position and squeeze the glutes to drive the hips towards the floor. Rotate upper body towards the forward leg.

(No Measure)

*Wear a weighted 45/35 vest.

(No Measure)