400 m Run or Row

Knee Jumps or Tuck Jumps
Slam Balls

3 rounds with Bar
3 Deadlifts
3 hang Power cleans
3 Front Squats
3 Power Cleans


10 Mins to work up to a heavy Power Clean
then 5 x 2 @ 85% of above
*rest as needed

20 min total cap


400 (Dyne) or 300 (row) FY

In teams of 3 accumulate 400 Calories on the Airdyne or 300 Cals on the Rower as fast as possible
Alternate sprint efforts as needed….the key word is sprint!

Casual Dyne Row or Run to flush the legs

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