Running Clock

0-12 mins
Buy In

400m run each

Into

Assault Banger

3 Rounds
40/30-cal. Assault Bike (share reps)
20 Burpees (share reps)

Rest to the 15 min mark (3mins )

From 15 -27 mins (12 mins)

Muscle-up Clean Madness

8 rounds for time of: (round for round)

2 bar muscle-ups
4 cleans 80/55kg

Scaling

BMU – 4 x C2B or P.UP or banded pull up

Cleans – decrease load

Rest from 27-30 mins (3 Mins)

From 30 Min mark

Holy Bells of Fire

8-10-12 reps of:
Handstand push-ups
DBL KB Deadlift 24/16kg
DBL KB Front Rack Lunges Alt

*Round for Round

Scaling

HSPU – HR Push up
Kb – decrease load

Buy Out

400m Run each