Warm up-
3 Rounds
Run 200
6 steps Samson Stretch
30 Second bottom of squat hold
4 Toes to bar or progressions


A long workout yesterday with high volume power cleans. Let the barbell rest until tomorrow. When you see a workout like this, with built in rest, and we haven’t done a strength portion that means you go full send every round. You get out of it what you put into it. Don’t skip your accessory work.

Every 2 Minutes for 20 Minutes
6 toes to bar
Row or bike for cals until you complete the first mintue, then rest 1 minute
Score is cals

*example 0 to 10 seconds to complete your six toes to bar (or progression) then from 10 seconds to 1 Minute hop on your rower or bike and go for max cals. From minute 1 to minutes 2 rest.
At 2 minutes start over with toes to bar.

Accessory Work
Option 1-
Farmers Carry 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
100m Use heavy load. Increase the distance as needed if the load is too light.


Option 2-
Double Unders 1×200
Complete in as few sets as possible.
OR
5 Minutes double under practice. Don’t avoid this