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A. Clean complex – Every 90 seconds for 6 rounds, do: 1 clean pull + 1 power clean + 1 clean. Weight should be 75-80% of your max clean.

B. For time and calories:

Run 800 m

Rest 2 minutes

Row 1000 m

Rest 2 minutes

5 minutes – max calories on the Airdyne (bike).

You may start on any station, but move through the series sequentially so we can try to avoid a bottleneck on the Airdyne.

C. 4 max effort sets of tuck or hollow rocks.