3 Rounds For Load:

Complete 6 Unbroken Sets of this Complex:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Do all 5 movements to complete 1 repetition of the complex. Complete the complex 6 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 3 unbroken rounds, increasing the weight and resting as needed between each round.



For Time:


Dumbbell Push Presses

Calories Rowed


The dumbbell load should be challenging and done in 1-3 sets. Same for the Pull-Ups. Scale volume on Pull-Ups or to Jumping Pull-Ups as needed.