For time:
3 rounds of:
10 Overhead Squats, 135/95 lbs
15 Chest-to-bar Pull-ups
20/17 Bike Calories
— Rest 1:30 —
3 rounds of:
8 Hang Power Snatches, 135/95 lbs
3 Rope Climbs
20/17 Bike Calories
— Rest 1:30 —
3 rounds of:
6 Squat Snatches, 135/95 lbs
6 Muscle-ups
20/17 Bike Calories

Goal: Sub 10 min on all intervals

Some varying complexity with our triplets today! The loading is a bit heavier on the barbell but still something you should be able to either cycle reps or do the majority of the movement unbroken when you are fresh. No more than 3 sets when fatigued. The pull variations will have some using your hip like the pull up and muscle up while the rope climb will be about efficiency and using those feet! Push the pace on the bike and use some of your experiences with the Build the Base workouts on an RPM that you know you can hold so you can get right back into the next round. If you need to have different loading for the barbell movement to work solid mechanics, set that up.

Post Work
1x:
:90 sec Banded Lat Stretch
1-2min Underhand PVC Stretch