Warm-up
1 min assault bike
1 min pass troughs
1 min assault bike
1 min rolling hamstring stretch
Gymnastics
3 Rounds Not for Time
5/3 Strict Muscle-ups
50ft Handstand Walk
*If the MUPs are easy add weight or l-sit strict muscle ups
Oly
“Hulk Salad”
8 Mins to Establish Max Weight for the Complex:
2 Power Cleans
2 Front Squats
2 Shoulder to Overhead
*Hands must stay on the bar*
*Spend 10 Minutes warming up the weight before beginning the complex. You can start with the bar loaded.
WOD
Teams of 2 (preferably same gender)
0:00-4:00- Max Muscle-ups
4:00-8:00- Max Calories on the Assault Bike
8:00-12:00- Max Squat Clean Thrusters (135,95)
12:00-16:00- Max Burpee Lateral Jumps
16:00- 800m partner sprint for time