8:00 EMOM
Minute 1: Cardio Choice
Minute 2: 6 Inchworm Push-Ups + 12-16 Glute Bridges
Minute 3: *Barbell Complex
Minute 4: 10 Alternating Box Step-Ups + 5 Box Jumps

Box Height: 24/20in
Barbell Complex: 6 Tall Muscle Cleans + + 6 Front Squats + 6 Strict Press

Specific Barbell Prep (6-8 minutes)
1-2 Sets, (Dialing in Form)
3 Position Power Clean + 1 Split Jerk with Pause in the Catch and Recovery
+
3 Position Squat Clean + 1 Split Jerk with a Pause in the Recovery
–
3 Sets, Building to 70%
1 Power Clean + 1 Squat Clean + 1 Split Jerk

Strength
Clean and Jerk Complex
Every 2:00 minutes x 6 Sets
Power Clean + Squat Clean + Split Jerk

Extra Instructions / Coaching Cues
We are looking to complete 1 unbroken complex at or above 70% of your limiter today for this combination. The goal here is consistent mechanics and to build in the range of 85%, which should feel like you have a little more in the tank.
Ideally TnG Today

Specific Prep for Workout (8-10 minutes)
Break down loads from Clean and Jerk Complex
Practice 2 sets of 5 reps TnG Push Jerk or Push Press building to working loads
–
Practice Burpee Box Jumps, finding cadence and rhythm.
Perform 2 sets of 3-5 quick cadence reps
Spend 4-6 minutes on Bar Muscle-Up Progression *take 1-2 and focus on those
–
Then 1 x through sequence
1-2 Bar Muscle-Ups or Pull-Up Variation
3 Shoulder to Overhead
2 Burpee Box Jump Overs

Workout
For Time
9-7-5
Bar Muscle-Up
Shoulder to Overhead
Burpee Box Jump Overs
Barbell: 155/105lb, 70/52kg
Box Height: 24/20in

Level 2:
For Time
18-14-10
Chest to Bar Pull-Ups
9-7-5
Shoulder to Overhead
Burpee Box Jump Overs
Barbell: 115/75lb, 52/34kg
Box Height: 24/20in

Level 1:
For Time
21-15-9
Jumping Pull-Ups
9-7-5
Shoulder to Overhead
Burpee Box Step-Ups
Barbell: 75/55lb, 34/25kg
Box Height: 24/20in

Goals / Stimulus / Objectives
Goal: 7-11 minutes
Time Cap: 14 minutes
Primary Objective: Maintain strategic sets on Bar Muscle-Ups, unbroken reps on the shoulder to overhead and consistent pacing throughout the burpee box jump overs.
Secondary Objective: Limit transition times to keep the intensity high throughout.
Stimulus: High-skill gymnastics meets barbell power output.
RPE (Rate of Perceived Exertion): 8-9/10 – A hard push from the start, with a full send-mode on the round of 5.

Workout Strategy
Pacing Plan:
Bar Muscle-Ups (9-7-5)
Goal: Unbroken or quick sets (e.g., 5-4, 4-3, 3-2).
If grip is an issue, limit to short, intentional breaks.
Explosive kip & smooth transitions to conserve pulling strength.
Shoulder to Overhead (9-7-5)
Push Jerks recommended to save shoulders.
Ideally unbroken, but a quick break (6-3, 4-3) if needed.
The bar comes down efficiently—don’t waste time resetting.
Burpee Box Jump Overs (9-7-5)
Controlled but aggressive pace—fast down & up but consistent jump mechanics.
Step forward out of the burpee to minimize extra movement.
Keep transitions snappy—no standing around!

Potential Pitfalls:
Bar Muscle-Up Fatigue – Avoid redlining early. If the grip gets sketchy, break before failure.

Slow Shoulder-to-Overhead Transitions – Get under the bar ASAP after muscle-ups.

Burpee Box Jump Overs Hesitation – Set a steady rhythm & stick to it—don’t slow down after the first set.

Resting Too Much Between Movements – Transition fast—the real time loss happens here.