Warm-up

3 Rounds For Quality:

5 Tempo Ring Rows
10 (5L/5R) Single Arm Kettlebell Deadlifts
10 Plate Reaching Squats

Strength

Every 2 Mins x 5 Rounds Building:
2 Tempo Front Squats @ 50X0

Work

“Emergency Brake”

Chip away at this workout doing 2:00 On, 1:00 Off until completion:
For Time:
30/24 Cal Echo Bike, 30 Power Cleans
30/24 Cal Echo Bike, 30 Front Squats
30/24 Cal Echo Bike, 30 Squat Cleans

Bar @ 115/85

Home Gym

Every 2 Mins x 5 Rounds:
5 Tempo Goblet Squats

2 Minutes Any Machine / 400m Run, 20 Deadlifts
Rest 2 Minutes
2 Minutes Any Machine / 400m Run, 20 Power Cleans
Rest 2 Minutes
2 Minutes Any Machine / 400m Run, 20 Front Squats