Warm-up:  3 rounds, not for time of: 1 min of rowing, biking, or jogging (increase pace each round) 5 hip & back extensions 10 hang power cleans, empty barbell • If no GHD, then perform hip extensions with a band or do good mornings. • After the warm-up start slowly increasing loading until you are ready for the working weight.

*Ensure you are fully warmed-up before beginning the workout.

*If any movements are unfamiliar to you simply do a YouTube search.

WOD

Option 1: Complete as many rounds as possible in 12 mins of: 3 Seated Rope Climbs, 10 ft 50 Double Unders

Scaling: This difficult version of a rope climb requires athletes to start each climb in a strict L-position until they are high enough to use their feet. Intermediate athletes may need to reduce the total reps or scale to an easier version. Newer athletes should choose a pulling exercise that still uses a rope.

Option2: For time: 3 rounds of: 12 Hang Power Cleans, 115/75 lbs 12/8 Bike Calories -- Rest 3 mins -- 3 rounds of: 9 Hang Power Cleans, 115/75 lbs 9/6 Bike Calories. Hang Power Cleans- 115/75 lbs or 40% 1RM Log your total time (including rest) and add your splits for each part to your notes.

Super Fitness Robot time:  4:00 or less (1st part) 3:00 or less (2nd part) More Likely time: 8:00 or less (1st part) 6:00 or less (2nd part)

Calorie Conversions: Assault Bike- 1x Concept 2 Rower- 1x Concept 2 Ski Erg- 1x Concept 2 Bike Erg- 1.4x

Scaling: For time: 3 rounds of: 12 Hang Power Cleans, 75/55 lbs 12/8 Bike Calories -- Rest 3 mins -- 3 rounds of: 9 Hang Power Cleans, 75/55 lbs 9/6 Bike Calories. Hang Power Cleans- 75/55 lbs or 40% 1RM

No Equipment: For time: 3 rounds of: 12 Broad Jumps Shuttle Run, 200 m (4x 50 m) -- Rest 3 mins -- 3 rounds of: 9 Broad Jumps Shuttle Run, 100 m (4x 25 m)

Mobility or Cool Down 5-10 min