Skill/Strength:
10 Rounds
:20 Max Effort Bike
:30 Rest
Metcon:
7 rounds for time of
7 Hang Power Cleans 115/80lbs
7 Thrusters 115/80lbs
7 Shoulder to Overheads 115/80lbs
Accessory Work:
Every 3 min for 6 Rounds
1 Clean+1 Front Squat+1 Clean+1 Split Jerk
-Does not need to be unbroken
-Add load each round
Mobility:
2 min trap smash each side
2 min kettlebell forearm smash
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Cody Stelmach
“They’ve done studies you know. Sixty percent of the time it works every time.”
3 sets: 24 cal bike erg + 12 dbl db hang clean and jerk (50s) + 6 RMU - rest 2 min (3:12, 3:06, 3:09) // 10 min EMOM of Bar facing burpees - 8,9,10,11,12,12,11,10,9,8 // z-press, supinated grip pull-ups, reverse flys, Turkish getups
11
0
Donny Covaciu
12:20 scaled to 95 lb
80 cals on the Row. 3 rds Heavy 1 arm Farmer Carries and wood splitters.
22
0
bikejames macco
Not at 100% but thanks to my kid for the push.
10:08?? Round 1 @ 95#. Round2-7 @ 75#.
79 cals
19
0
Jenny Wesolowski
11:44
65#, fs instead of thrusters. Moderate effort. 54 bike cals moderately hard effort
15
0
Liz LeCaptain
13:31 I think
worked up to 70# / subbed air squats for thrusters for last 2 rounds
19
0
Molly Leiterman
13:30 Rx
Wasn’t feeling too good when I started the workout so no 
is a success. Moved through slow & steady
Bike cal: 71
is a success. Moved through slow & steady
Bike cal: 71
15
0
accessory Theresa Rosenquist
8:27**!
**! Super Scl’d! #20 DBs (coulda, woulda, shoulda, gone heavier but 
& body said “No!”) Cals: 50 
HR 163.
& body said “No!”) Cals: 50 HR 163.
11
0