3 Rounds
6 Front Squats
6 Press
6 Pull Ups
Rest 1 Minute
3 Rounds
6 Hang Power Cleans
6 Push Press
6 Chest to Bars
Rest 1 Minute
3 Rounds
6 Hang Squat Cleans
6 Push Jerks
3 Bar Muscle Ups

MCx: 155/105
MAx: ring rows, pull ups, chest to bars, 95/65
MVx: bent over rows, ring rows, pull ups (band), 75/55

GOALS + GUIDANCE: Your strict press (no legs) in the first triplet, will be the limiting factor when it comes to choosing your weights for today’s workout. You may have to break the presses into 3 and 3. Do the front squats unbroken, and start the pull ups unbroken. Complete the first triplet in about 5 minutes, then take 1 minute of rest. The next triplet, the upper-body-pulling movement is harder, and the hang power cleans and push press (both barbell movements) may feel easier than the first round. Keep the barbell unbroken and possibly the chest to bars. Again, target about 5 minutes. For the final triplet, the gymnastics (upper-body-pulling) movement gets EXTRA SPICY, as do both barbell movements. The hang squat clean requires a quick pull under the bar, the push jerk gets super technical with a push under, and the bar muscle up is as technical as it gets! Again, keep the barbell unbroken for as long as possible, and the bar muscle ups. Record your total time with a target 15 minutes.