The workout flow is done the way the song is sung. For example…..

1 BMU

2 Push Jerks + 1BMU

3 HC + 2 PJ + 1 BMU

4 DL + 3 HC + 2 PJ + 1 BMU

5 Burpees + 4 DL + 3 HC + 2 PJ + 1 BMU

6 Pistols + 5 Burpees + 4 DL + 3 HC + 2 PJ + 1 BMU

……… continue the same pattern

RX

BARBELL 135/95 & C2B for BMU & Air Squats for pistols

EMOM x 10

1 Squat Clean + 1 Front Squat

Same weight across somewhere between 50-60% of your squat clean

15-12-9 Clean & Jerk 135/95

30-24-18 Box Jump or Step-up

10 Shuttle Runs

1 shuttle run equals 8 mat lengths

shuttle runs happen after each Round

Cash-in Bike 80/60 calories

6 Rounds For Time:

12 Alternating DB Snatches (50/35)

12 Pull-ups

On the 3:00 x 5

3 Back squats @80%

– The order shows (row, wallball, burpee) is likely the most efficient order to go in because it involves the least interference. – Choose a strategy that is going to help you stay moving. Some Potential Strategies: –

10 Rounds: 15/12 Cal Row – 12 Wallballs – 9 Burpees –

6 Rounds: 25/20 Cal Row – 20 Wallballs – 15 Burpees –

5 Rounds: 30/24 Cal Row – 24 Wallballs – 18 Burpees –

3 Rounds: 50/40 Cal Row – 40 Wallballs – 30 Burpees –

Big Row – Rounds of Wallballs + Burpees – Rest of Row –

All of The Row – Rounds of Wallballs + Burpees – Rounds of Wallballs + Burpees – All of The Row – Unpartitioned

Power or Squat

Start working set around 50%

Working to a heavy single