Every Min Alternating for 7 Rounds
Min 1: Barbell Complex
Min 2: Gymnastics
Min 3: Rest or Light Bike
Barbell Complex:
6 Deadlifts
4 Hang Power Cleans
2 Jerks
Pull-up Work Options:
5-7 Strict
5-10 Kipping Chin or Chest to Bar
3-5 Bar Muscle Ups
10 Alternating Minutes (5each) with Partner
Weighted Plank Hold
Go as heavy as possible holding 40sec