Choose One or Two

Workout A

5 Rounds

25 Unbroken Double Unders

5 Muscle-Ups (W 3)

Post total time.

Workout B

1 Mile Run


DB Hang Squat Cleans 35#/25#


Post total time.

Workout C

4 Rounds

AMRAP in 2 Minutes

:30 All Out Airdyne

Max Reps KB Clean & Jerk 35#/26#

2 Minutes rest between rounds.

Post total Clean & Jerk.

Coaching Tips: Scale load and movement to match your current fitness level.  Choose any two of the three workouts.  The hang cleans start from the standing position, jump, shrug and catch in a full squat, stand all the way up before bringing the weights down.  CFEC Burpee standards apply, no modified push-ups to get the Rx after your time.  For the Airdyne workout, that is 30 full seconds of all out pedaling, not 30 seconds from when you sit down on the bike.  For the KB Clean & Jerk, the kettlebells must touch the ground to begin each rep.  Jump the KB's to your shoulders and then again overhead with active shoulders and arms locked out.