3 Rounds
Row (1200m/1000m )/Bike (75/50 cal)
30 Power Cleans 135/95lbs
This is a pulling muscle endurance piece geared toward athletes who need more long duration work. Power clean singles may sound good, but unless they’re consistently fast, 90 of them probably isn’t the right play. Either disciplined singles or touch and go reps is your choice.

20Min Cap

Top Half V-Ups
4×15

4×20
DB Prone Bench Row
Go light enough that it could be easy to do all 80 reps. You dictate how challenging it gets with speed and muscle contraction.