Warm-Up
3 Rounds:
200m Run
5 Muscle Cleans – With an Empty Bar
5 Front Squats – With an Empty Bar
5 Thrusters – With an Empty Bar
20 Double Unders
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
For Time: 6 Rounds
2 Hang Power Cleans, 135#/95#
4 Front Squats, 135#/95#
8 Burpees Over the Barbell
Then,
200m Run
Then,
3 Rounds:
1 Ring Muscle Up
2 Handstand Push-Ups
30 Double Unders
200m Run
Then,
6 Rounds:
2 Hang Power Cleans, 135#/95#
4 Front Squats, 135#/95#
8 Burpees Over the Barbell
Then,
200m Run
Then,
3 Rounds:
1 Ring Muscle Up
2 Handstand Push-Ups
30 Double Unders
Variation B:
4 Rounds: 4 Minute Clock
400m Run
1 Minute Plank Hold
Max Single-Leg Squats
1 Minute Rest
4 Rounds: 4 Minute Clock
400m Run
1 Minute Plank Hold
Max Walking Lunges
1 Minute Rest