0:00-12:00
3 Rounds:
1:30 Bike (OR Jog)
30 Plate Hops
10/10 Suitcase Deadlift
10 inchworm

15:00-34:00
Partner Workout:
4 rounds
15/12 Calorie Standing Bike
15 box jump over 24"/20" (no touch)
*1 Partner working at each station
-Rest 5:00 OR 1:1-

*Perform the same rep scheme individually (if needed)

TARGET SCORE
Target Time: 11-12 minutes

Time Cap: 14 minutes

STIMULUS
This is a mainly aerobic piece that we can push through some lower body fatigue!

WORKOUT STRATEGY & FLOW
Bike: This should be aggressive pacing relative to you. Aim to finish the calories in 50-60 seconds

Box Jumps: Aim to hit these smooth with minimal resting in between reps. Turn to jump back over box after each rep

SCALING
Scale to finish near the target score:

4 rounds
10/7 calorie bike
10 box Jump over 24"/20"
-Rest 1:1 before the next workout-

34:00-47:00
Partner Workout
500m run (together)
50’ Handstand walk (Same time) (OR 100' Bear Crawl)
25 Power Clean 185/125
-Rest 5:00 OR 1:1-

TARGET SCORE
Target Time: 5-7 minutes

Time Cap: 9 minutes

STIMULUS
Get that heart rate up and be able to stay moving through this skilled chipper with some grunt work

WORKOUT STRATEGY & FLOW
Run: Keep at a moderate to moderate/fast run. Ideally done in under 3 minutes
Handstand Walk: Aim to hit in sets of 10'+.
Power Cleans: Pick it up, drop it and trade reps! Move fast!

SCALING
Scale to finish near the target score:
Partner Workout
400m run (together)
100' Bear Crawl
Power Clean 135/95
-Rest 5:00 OR 1:1-

4:00 max bar muscle ups
-straight into snatch-

47:00-51:00

4 Minutes to find a heavy single
51:00-55:00