For time:

40 HSPU
20 RMU
10 Rounds of "Macho Man" 70/50kg

• 1 Round Of Macho Man

3 Power Cleans
3 Front Squat
3 Push Jerks

TC 20

• Break the HSPU in a way that will allow for quick breaks. Either a big set followed by smaller sets, sets of 10 or, sets of 5-7 reps works really well.

• Similar to the HSPU, we want to break the muscle-ups in a way that will allow for quick breaks. Typically, one bigger set, or smaller sets ( like 2 - 4 reps at time ) works well for athletes.

• " Macho man" rounds are typically not completed unbroken unless the workout calls it. The most common strategy is complete the first 2 power cleans as singles, take big breath, complete the last power clean and hold on to complete the rest the complex unbroken. This help keep the heart rate under control.

• It is going to be easy to lose time between sets / reps in this workout as each movements requires a good bit of effort. Let's be intentional with our breaks and try to make them as short as possible.