Warm-Up
2 Rounds:
200m Run
20 Ring Rows
20 Air Squats
200m Run
10 Hand Release Push-Ups
10 Air Squats
Strength
1 Clean High Pull + 1 Power Clean
1 Set @ RPE 6
1 Set @ RPE 7
1 Set @ RPE 8×2
Strength Tip
Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.
1 Set is 1 round of the barbell complex. Build in the complex until you reach an RPE of 8 and stay there for a total of 2 sets.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
For Time:
200M Run
4 Rounds:
3 Power Cleans, 155#/105#
20 Double-Unders
1 Muscle-Up
Then,
200M Run
2 Rounds:
3 Power Cleans
20 Double-Unders
1 Muscle-Up
Then,
200M Run
1 Round:
3 Power Cleans
20 Double-Unders
1 Muscle-Up
200M Run
Variation B:
Every Minute on the Minute for 20 Rounds:
Odd: 45 Second Plank
Even: 45 Second Max Burpees
Workout Tip
For variation A, scale to 3 Chest-To-Bar Pull-Ups if modifications are needed for the Muscle-Up.