3 SETS
3:00 @ 10 MIN Bike test PR
-3:00 EZ Pedal-
2:00 @ Faster than 3:00 effort
-2:00 EZ Pedal-
1:00 @ Faster than 2:00 effort

-Rest 5:00 b/t sets-

(Score is Time)

3 ROUNDS
1:00 Bike (Increasing effort each round)
5 Inchworms
10 Step Back Lunges
10 Med Ball Push Presses
10 Jump Squats
5 Broad Jumps

With a barbell…
2 ROUNDS
5/5 Full Grip Elbow Punches
10 Tall Muscle Cleans
10 Empty BB Front Squats
10 Good Mornings

EMOM x 10 MINUTES
Power Clean
+
High Hang Squat Clean
+
Front Squat

*Goal is to start with a moderate load and build to moderate-heavy in first 5 sets. Hold same weight for last 5 sets.

(Score is Load)

AMRAP x 10 MINUTES
2-4-6-8-10...
Power Clean (135/95)|(95/65)
Wall Ball (20/14)|(14/10)

(Score is Rounds + Reps)

2. FOR TIME
15 Power Cleans @ 90% of 1RM

-Rest 5:00-

Repeat!

(Score is Time)