Warm-up & Activation

3 Rounds for quality movement:
12/9 Cal Bike
20 Wallballs @ 14/10
15/12 Calorie Row
5 Deadlifts + 5 Hang Muscle Cleans + 5 Strict Presses @ 45/35

Work

“Macho Mile”

4 Rounds:
400m Run / 500m Row / 1200m Bike
3 Rounds of “Macho Man” (135/95)

1 Round of "Macho Man":
3 Power Cleans + 3 Front Squats + 3 Push Jerks