Complete as many rounds as possible in 20 mins of:
400m Run
3 Hang Squat Cleans, 225/155 lbs
Bike 750
3 Rope Climbs
Goal: 3+ Rounds

This workout is a great chance to work on conditioning, some heavy lifting, and easily control the volume if needed. The run should be a steady and strong pace but allow you to get right on the barbell when you come in the door. Hang squat clean is on the heavier side and should have loading the challenges you but allows for all three in a row. The bike should also take roughly 2 minutes with a sustained effort, and the rope climb should have short breaks between reps to keep you moving at a steady pace. Again, if you’re concerned about volume heading into the open work out take it easy on this one and don’t stress on total rounds accumulated.

Post Work:
4 x 20 secs / 10 secs
Weighted Sit-up, pick load
R Lateral Med Ball Toss, pick load
L Lateral Med Ball Toss, pick load

20 secs of work followed by 10 secs of rest for 4 intervals.