Our strength piece today is aimed at cycling moderate loads quickly. If not using the suggested weights, please select 3 different loads appropriate for your ability.

For our Met-con today, you’ll be working with a partner, split the work anyway you’d like with one athlete working at a time. Scale the muscle ups using pull-up progressions.

Barbell Cycling
EMOM x 7

0,1,Power Cleans x 7 (135/95)
2,3,4 x 5 (165/115)
5,6 x 3 (205/145)


Take until 14:00
to find a heacy 3 rep TNG Power Clean

AMRAP in 10 minutes

20 Thrusters (95/65)
60 Double Unders
10 Muscle Ups