6 x 0:20 Max Rep Squats
Recover 1:40 on the bike

GOALS + GUIDANCE: Yup, do as many body weight squats (target 20) as you possibly can in :20 and recover by biking.

EMOM 15
Min 1: Farmer’s Carry
Min 2: Walking Lunges
Min 3: DB Cleans
Min 4: Ring Rows
Min 5: Rest

MCx: 50/35

MAx: 35/20

MVx: 25/15

GOALS + GUIDANCE: Carry the dumbbells as many lengths as possible in 1 minute. The next minute do as many bodyweight lunges as possible. The next, use your dumbbells for power cleans, and the final minute max ring rows. There’s a built in rest, so get after it and go heavy!

Bulgarian Split Squat
3 x 4/4, 4 second pause at bottom