Warm up-
10 Minutes of double or triple under practice
then grab a bar
0-2 Minutes 10 Power position power cleans
2-4 minutes 8 hang position power cleans
4-6 minutes 10 push jerks

15 Minutes to find a max of this complex

3 hang power clean
2 Push jerks
No dropping the bar.

21-18-15-12-9-6-3 reps for time of:
Triple-unders
Bike (calories)

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Post time to comments.

Related:
• CrossFit WOD 180416 Tips With Tyson Oldroyd
• The Triple-Under

Scaling
This couplet pairs a high-skill, explosive and frequently frustrating movement with mindless suffering. Pick a modification for the triple-unders that is doable yet still challenging. Try to maintain intensity on the bike while composing yourself for the next round.

Intermediate Option
21-18-15-12-9-6-3 reps for time of:
Double-unders *
Bike (calories)

*Use the worst jump rope you can find or even an old piece of rope to make these more difficult than normal.

Beginner Option
For time:
45 single-unders
15-cal. bike
36 single-unders
12-cal. bike
27 single-unders
9-cal. bike
18 single-unders
6-cal. bike
9 single-unders
3-cal. bike

21-15-9 reps for time of:
Overhead squats
Toes-to-bars

Men: 115 lb.
Women: 80 lb.

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Post time to comments.

Compare to 140922.

Related:
• CrossFit WOD 180414 Tips With Tyson Oldroyd
• The Overhead Squat

Scaling
This couplet is challenging but quick. Reduce the load and reps as needed while ensuring each set is challenging.

Intermediate Option
15-12-9 reps for time of:
Overhead squats
Toes-to-bars

Men: 95 lb.
Women: 65 lb.

Beginner Option
15-12-9 reps for time of:
Overhead squats
Sit-ups

Men: 45 lb.
Women: 35 lb.

Complete as many rounds as possible in 45 minutes of:
Run 400 m
3 rope ascents, 15-ft. rope
Run 400 m
15 clapping push-ups

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Post rounds completed to comments.

Related:
• CrossFit WOD 180413 Tips With Tyson Oldroyd
• The J-Hook Rope Climb

Scaling
This long workout emphasizes running broken up by manageable sets of gymnastics movements. Modify the rope climbs and push-ups so you can complete each set in fewer than 2 minutes and get back to running. Try to maintain intensity on the runs and avoid turning them into a slow jog or walk.

Intermediate Option
Complete as many rounds as possible in 45 minutes of:
Run 400 meters
2 rope ascents, 15-ft. rope
Run 400 meters
15 push-ups

Beginner Option
Complete as many rounds as possible in 30 minutes of:
Run 400 meters
3 rope climbs, lying to standing
Run 400 meters
15 knee push-ups