Macho Man Tech:


3 Power Cleans, 3 Front Squats, and 3 Jerks

Then

Five 3-minute AMRAPs in 29 minutes

60 Double-Unders

10 C2B Pull ups or 20 Jumping Lunges

Max Rounds of Dumbbell Macho Man 50/30

Rest 1 minute between AMRAPs

*1 Round of Macho Man consists of: 3 Power Cleans, 3 Front Squats, and 3 Jerks


DU 5 min Practice Gymnastics tech AMRAP in 23 minutes From 0:00-5:00, AMRAP of: 27 calorie Row/Bike/ DU 27 Burpees 27 Chest-to-Bar Pull-Ups Rest 4 minutes From 9:00-14:00, AMRAP of: 21 calorie Row/Bike/ DU 21 Burpees 21 Toes-to-Bars Rest 4 minutes From 18:00-23:00, AMRAP of: 15 calorie Row/Bike/ DU 15 Burpees

15 Pull-Ups

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