For time

• 12/10/8/6/4/2 Cals @ assault bike
• 42/36/30/24/18/12 Double unders
• 12/10/8/6/4/2 Pullups

135 min
Warm up for 20 min

1.MU
- Drills
- MU 6x1 + 11x2
- MU x 28

2.BCTB
- Drills
- BFLY x 30
- BCTB x 20 (singles)

3.Weightlifting
EMOM15: Clean & jerk x 1
- 5 x 45
- 5 x 47.5
- 5 x 50

6x10min concept machines

Pk

Bench Press
5-5-5-4-4

5@75%
3@85%
1@95% +

2 rounds:
10 Bar Hanging Hip Touches video
5-10 Down Dog to Cobra video

5 rounds of: 5/5 alternating legs

With a Running Clock:

On the 0: 9 Reps 59%
On the 2: 7 Reps 63%
On the 4: 5 Reps 67%
On the 6: 3 Reps 71%
On the 8: 1 Reps 75%
On the 9: 1 Reps 79%
On the 10: 1 Reps 83%
On the 11: 1 Reps 87%
On the 12: 1 Reps 91%

KB C&J with two KBs. Mark single KB weight.

Partner strength wod
In 15min
Build up to 5rm TnG Power clean
+
Partner Workout
15min amrap @60/40kg
5 Power clean
7 Hang Clean
3 Push press
Alternate full rounds