Warm up: 3 Rounds of
15/12 Cal Bike
10 Shoulder Taps
8 Ring Row
8 Ring Pushups
8 Box Jumps

Workout #1: 20 Min running clock

Find 1 Rep Max ( clean )


5X2 Power Clean

Workout #2: EMOM 15

Minute 1: 12/10 Cal Row
Minute 2: 8 Dumbbell Bench Press
Minute 3: 2 Rope Climbs

RPE: 5-6

Intent: This workout should be done at a comfortable recovery pace. Modify the row calories as needed so that it takes :45-:50 per round. For the bench press, use a weight that is challenging by the last 2 reps. If you’re not efficient with rope climbs yet, use today to practice clamping your feet onto the rope- don’t worry about climbing, rather, practice 3-5 efforts of jumping and getting your feet locked on. If you don’t have a rope, substitute 6 strict pull-ups + 6 strict knees to elbows.