Recommended Warm Up (15 Minutes):

400m Run

3 Rounds:

10 Calories on any machine

10 Push Ups

10 Kip Swings + 5 Pull Ups


3 Rounds for Time, With a Partner:

90/75 Calories on any Machine

60 Hang Power Cleans (155/105#)

30 Burpee Muscle Ups


Time Cap = 35 Minutes


*This should take AT LEAST 30 minutes.  Break up the work as you wish so one person is working and the other is resting.  Pick a weight on the hang power cleans where you can alternate in sets of 5-10 reps.


Scaling Options:

Burpee Muscle Up or Burpee Pull Up


Skill Work