All conditioning today!

Warm up
AMRAP 6 Minutes
25 Single Unders
10 Hang Power cleans + Strict Press (empty bar or very light weight
5 Strict Pull Ups or Ring Rows
:30 Deadhang from Pull up Bar

For Time
100 Double Unders
15 HSPU
15 Hang Power Cleans
15 HSPU
100 Double Unders
12 HSPU
12 Hang Power Cleans
12 HSPU
100 Double Unders
9 HSPU
9 Hang Power Cleans
9 HSPU
Barbell: 165/115lbs

Scaling:-HSPU should be done in 1-3 sets every time, but fewer sets to start. Consider scaling to 12-9-6 or some reduced volume rep scheme first. 3-2-1 wall climbs, pike HSPU, or push ups are good scaling options if HSPU aren’t there yet. -Hang power cleans should be 2 sets or less each time. -Each set of double unders should not exceed 2:00. Reduce reps, allow for 1-2 minutes of attempts as long as they are at a fast pace, or modify to singles

Extra, grab a friend and alternate on the bike. Set rest time doesnt have to be exactly 3 minutes. Looking for nearly full recovery before you jump back on the bike.
For Time
27/18 AAB Calories
Rest 3:00
21/15 AAB Calories
Rest 3:00
15/12 AAB Calories
Rest 3:00
12/9 AAB Calories