Repeat. If you push the pace on this it gets nasty. I like the format of two 8 minute pushes. Let’s get it.

Part A

30/24 Cal Assault Bike

30/24 Cal Row

30/24 Cal Ski

Part B

3 Rounds

10 Dual DB RDLs

20 DB Glute Bridges

25 AbMat Situps

Part C

Running Clock

Amrap 8

6 Deadlifts 155/105

6 Bar Facing Burpees

2 Minute Rest


5 Power Cleans 155/105

5 Jumping Air Squat over the bar

Performance: 135/95

Scaled: 115/80

**You may set up a second barbell for jumping over, but use the same barbell for all the lifting. The deadlifts should shoot for unbroken, heavy singles for the cleans are fine. The cleans should be challenging.