Recommended Warm Up (15 Minutes):

In a team of 3, 5 Sets:

Alternate through :30 on a bike (hard)

5-10 Air Squats after each set



For Time:


Bar Muscle Ups

Calorie Bike Erg

*This should be fast.  High Intensity.  If you don’t have bike ergs, you can use any other machine or run 400m, 200m, 100m.

Scaling Options:

Bar Muscle Ups  Burpee Pull Ups

Cash Out:

3 x :30 Hollow Body Hold on the ground


Power Clean and Push Jerk


*Work up to a heavy double for the day.  Drop the bar after each rep.  Focus on your footwork and not letting your feet pop out too wide.  Keep your heels on the ground during the dip for the jerk.

Skill Work