Fri Oct 9

Train
6 Rounds For Time (20 Min Cap):
15 Toes-to-bar
2 x 25’ DB Walking Lunge @ 50/35
30’ HS Walk

Move
Every 3 Min x 6 Rounds:
10 Knee-Raises (or Abmat Sit-ups)
10 Reverse Lunges
2-4 Wall Walks or 5 Inchworms
Bike in time remaining

Warm-up
3 Sets:
1 Min Cardio
4-8 Strict Chin-up (or Ring Rows)
10-20s Hanging L-Sit Hold
10 Lunge + Twist

Strength
2 Power Cleans, build to 85%
Every 75s x 8 Sets

*work from hang as an option

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Stimulus
Strength: drop singles, start at ~50% and build to a maximum of 85% of your best power clean. Focus on receiving the bar on the lower end of a power clean

Train: you get roughly 1 min for each movement. Reduce reps, distance, weight, or manage sets to maintain