Prep

1) 2 rounds:

5 Upward to Downward Dog w Toe Touch 

10 Thoracic Rotations each

2) ARMAP 5:

10 Banded Overhead Squat

10 KB Push Press total

10 1-arm Row Total

A.

Split Jerk/Push Jerk

5 x 2-3 reps

OT2M

B.

Ring Muscle-ups

10 minutes 

Rx+: Accumulate 25 reps

Rx: Accumulate 15 reps

Scaled: 10 Ring MU Transition + 3-5 Ring Dips each set 

Beginner: 30 Ring Rows + 30 Incline Push Ups

C.

For Max Calories

45 Barbell Rows (95/65) 

60s Max Calorie Bike Sprint 

-Rest 2:00-

35 Push Press

60s Max Calorie Bike Sprint

-Rest 2:00-

25 Hang Power Snatch

60s Max Calorie Bike Sprint

– Goal: Very Hard effort 

– BB work should be completed AFAP. 

Score = total calories achieved for all three sets of bike sprints.

Rx+: (115/75)

Time Cap=15 minutes