10 Rounds
4 Bar Muscle Ups
:60 Calorie Bike
Rest 1 Minute

MAx 6 chest to bars
MVx: 6 strict pull ups (band)

GOALS + GUIDANCE: Aim to complete the bar muscle ups unbroken or fast singles with minimal rest, then immediately transition to the bike. Push hard for calories without redlining to maintain consistency across rounds. Use the 1 minute rest to recover your heart rate and grip for the next round. Record total calories (will vary from 90-200) and then put your time (~25 min) in the comments.

50-40-30-20-10 Double Unders
25-20-15-10-5 Hang Power Cleans

MCx: 115/75
MAx: 15-12-9-6-3 attempts, 75/55
MVx: 75-60-45-30-15 singles, 55/35

GOALS + GUIDANCE: The goal for this descending rep couplet, is to manage grip fatigue while barbell cycling at a consistently moderate-high intensity! Push for big, unbroken sets of double unders. For the cleans, choose a weight you can manage in 2–3 quick sets per round. Transitions should be quick but controlled, minimizing downtime between rope and bar. The workout should feel like a burner. Target 10 minutes or less.

EMOM 10
7 DB Floor Press + 7 Toes to Bar

MCx: 50/35
MAx: 35/20, knee or pike up
MVx: 25/15, v-up or leg lift

GOALS + GUIDANCE: Complete the 7 dumbbell floor presses AND the 7 toes to bar, within the same minute, every minute on the minute. The goal is to move efficiently, with quick transitions, and finish each round in about 40-45 seconds, giving yourself consistent rest before the next minute begins. Choose a dumbbell weight that feels challenging but allows you to stay unbroken. For the toes-to-bar, stay unbroken as long as possible and then possibly break into 4/3 reps. Record any modifications.

3 x on the 10 Minute
400 Meter Run
30 Eye-Height KB Swings
400 Meter Run
30 Goblet Squats

MCx: 53/35
MAx: 300m, 35/26
MVx; 200m, 26/18

GOALS + GUIDANCE: On the ten minute, complete 400 meter run, 30 eye-height kettlebell swings, another 400 meter run, and 30 goblet squats. The goal is to complete each round in 6-8 minutes, leaving you 2-4 minutes of rest before the next effort. Use a kettlebell weight you can handle in 1-2 sets for both movements (15/15 or 20/10 reps). Stay consistent with your time from round to round. Record all three rounds.

20-18-16-14-12-10-8-6-4-2 DB Snatch
20 Double Unders
15 Sit Ups
10 Push Ups
20-18-16-14-12-10-8-6-4-2 Bike

MCx: 50/35
MAx: 5 attempts, abmat push ups
MVx: 30 singles, 10 sit ups, 5 knee push ups, 10 to 1 cals

GOALS + GUIDANCE: Choose a weight for the snatches that you can quickly cycle through every set unbroken. The sets of double unders will take :30 or less to complete. The sit ups and push ups will take under :30 to complete as well. The bike calories will take around 2:00 minutes to complete, and by the round of 10 calories you will be finishing under one minute. Target 30 minutes.

AMRAP 15
10 Barbell Curls
10 DB Skull Crushers
20 DB Step Ups
20 DB Plank Pull Thrus

GOALS + GUIDANCE: You choose your weights for the pump sesh! Choose weights that bring your muscles to near failure by the last few reps. Move for quality and not for time. Record the weights that you use for each movement.

5 x :90 on/:30 off
15/12 Calorie Bike
Max Toes to Bar

MAx: 12/9 cals, knee or pike ups
MVx: 9/6 cals, v-up or leg lifts

GOALS + GUIDANCE: Complete the calorie bike in :60 or less, then in the remaining time do as many toes to bar as possible. You’ll have :30 to record your reps before the next round. Record your total reps.

With a buddy
10 x 250/200 Meters

MVx; 200/150m

GOALS + GUIDANCE: You go, I go style! Both partners complete 10 rounds each of the sprint interval. Keep your intervals under :60, and make your transitions FAST! Record your total time. Target sub 20 minutes.