Workout of the day

Move

10 Rounds:
3 DB Power Cleans
3 DB Front Squats
3 DB Push Presses
4 Jumping Pull-ups
4 Push-ups

1) Front Squats: 6-4-2-6-4-2 @ 70-73-75-73-75-78%

2) “Bane”

For Time:
40 Handstand Push-ups
20 Ring Muscle-ups
10 Rounds of “Macho Man” @ 155/105

1 Rounds of “Macho Man”:
3 Power Cleans, 3 Front Squats, 3 Push Jerks

Stimulus

1) Follow reps and percentages or build to a heavy set of 4 front squats for the day, resting as needed

2) With a 20 minute cap, chip away these movements and get as far as you can. The barbell/dumbbells should be at a weight where you can complete each “round” unbroken. HSPU and RMU should be 5-6 minutes max (each) and barbell work should be under 1 minute per round.