10 Minute AMRAP

1 Power Clean (135/95)(185/105)(225/155)

1 Bar Dips/Bar Muscle Ups

2 Power Clean

2 Bar Dips/Bar Muscle Ups

3 Power Clean

3 Bar Dips/Bar Muscle Ups

Etc….adding ONE REP to each movement until time expires.

—Rest 3 Minutes—

Partner Row

2500 Meters Male/Male Team

2250 Meters Male/Female Team

2000 Meters Female/Female Team

Max row of 250M For male and 200M For Female.

Power Clean weight should be on the heavy side for you.  These will all be singles vs cycling the barbell with touch and go reps.

Accessory Work

3×5 or 3×3 Ring MU


3×8 Ring Pull Ups then 3×5 Transitions


3×5 Strict Pull Ups and 3×7 Ring Dips



3 Rounds

75 Double Unders/100 Singles

12 V-Ups

18 Step Ups (choose height that is equal to 24” or 20”)