Strength/Skill

8 Minute AMRAP:
9/6 Calorie Echo Bike
1 Power Clean (building in weight each time)

THEN

Deadlifts
4 x 8 @ 65%
1 x 8+ @ 65% (stop 2-3 reps shy of failure)

Work

“Concrete Jungle”

Every 3 Minutes x 7 Rounds:
1200m Echo Bike (less than 2 minutes)
12 Chest-To-Bar Pull-ups (max two sets)

Home

Every 3 Minutes x 7 Rounds:
2 Minutes Any Machine / 16 Burpees
12 Rows / Deadlifts