8am
Long slow cardio today
We did this one a month ago
In any order with a partner
8x400m run (you go, i go)
4000m ski, split how you want
4000m row split how you want

9 am warm up
1:00 Front Rack Squat Hold
Then
10 Gymnastics Kips
10 Pause Front Squats
10 Calorie Machine
10 Hang Squat Cleans
10 Knees to Elbows 10 Calorie Machine

For Time with a partner, split anyhow:

16 Bar Muscle Ups
10 Squat Cleans 225/155lbs
16 Bar Muscle Ups
20 Squat Clean 185/125lbs
16 Bar Muscle Ups
30 Squat Clean 135/95lbs
16 Bar Muscle Ups
40 Squat Clean 95/65lbs

Scaling

• Bar Muscle Ups: Teammates should be able to trade small repeatable sets, consistently, or should perform the most difficult pull option they can perform. Recommendation for pull up scale is 2x what they would do for Bar Muscle Ups
• Squat Clean: Barbell should start as singles and progress to touch and go sets. Starting barbell should not exceed 70% of the athlete’s 1RM.

Coach Focus: There is a total of 32 BMU and 50 decreasing weight squat cleans per athlete if split evenly. Athletes may partition this workout as they would like but they should be able to stay moving consistently throughout the entire workout.