10:00 AMRAP
1:00 Air Bike (:30 easy, :20 mod, :10 hard)
5 Dynamic Squat Stretches
3 Inchworms
3 Muscle Cleans (empty bar)
3 Front Squats (empty bar)
3 Push Press (empty bar)
30/24 Calorie Air Bike
-into-
3 Rounds
10 Power Cleans (95/65)
3 Wall Walks
-into-
30/24 Calorie Air Bike
-into-
3 Rounds
10 Thrusters (95/65)
10 Bar Facing Burpees
-into-
30/24 Calorie Air Bike
(KG conv: 42.5/30)
Time cap:22mins
RX+
30/24 Calorie Air Bike
-into-
3 Rounds
10 Power Cleans (115/85)
3 Wall Walks
-into-
30/24 Calorie Air Bike
-into-
3 Rounds
10 Thrusters (115/85)
10 Bar Facing Burpees
-into-
30/24 Calorie Air Bike
(KG conv: 52.5/37.5)
Strength Option:
EMOM8
Odd:
Level 1: 3-5 Strict Ring Muscle-ups
Level 2: 3-5 Strict Box Ring Muscle-ups or Strict Pull-ups
Level 3: 3-5 Toe Assist Strict Pull-ups or Ring Rows
Even: 20-30 second Box Support Tuck Hold (or Plank Hold)