Warm-up
6 Rounds
- :30 of work Alt Exercise Each Round
- Max Hang Clusters w/ Bar
- Max Knees-to-Waist
- Max Burpees
- :30 of rest
Strength
10 min EMOM
Build to heavy.
Complex
- 1 Power Clean
- 1 Hang Squat Clean
- 1 Jerk
Metcon
For Time – 30 minute time cap
Partner Workout
- 300 Cals on Assault Bike or Rower
- 20 Rounds of Cindy
- 5 pull-ups
- 10 pushups
- 15 Air Squats
Split up as needed between partners.
Tags: Cardio,
Cross Training,
EMOM