A. Every 2:30min for 6 sets
Squat Clean + Front Squat + Jerk
*increase weight each set
*or use DB’s and complete 3 reps of each + 30s Plank Hold

B. For time (10 min CAP)
15-12-9-6-3 reps of
Cal Bike
10-8-6-4-2 reps of
HSPU or Seated DB Press
*15 cal bike & 10 HSPU, then 12 cal bike & 8 HSPU, etc…

3-5 sets of
C1. 1-3 Pull-up Negatives with 3-5s on way down
C2. 15 Straight Arm Banded Lat pull down
*rest as needed between