5 Rounds for time: 25 min cap 20/15 Cal Bike (If rowing, calories are 30/24) 30 Hand Release Push Ups 50 DU/100 SU
Bike is preferred today, but large classes will need to utilize rowers as well. Try and stagger so that people can at least get 2 or 3 rounds of the bike in.
3 max effort sets of strict toes to bar, strict knee raise, or lying leg raises.
Deadlift- 6×3 at 70%, rest 60-90s
Strength – shortening the rest on the strength, try to keep it closer to the 60 seconds mark
AMRAP 8 25 DU/25 SU Max Unbroken Clean and Jerks 135/95 | 115/85 | 95/65
Workout – we will need good transitions here between our rope and barbell! The clean and jerks are unbroken and bar cannot rest on ground, so if you push for high sets to top the scoreboard, you’ll have to balance that with grip fatigue. Scaling should be something we can at least performs 5s on for the majority of the workout.
