“Die Alone…ish”

40 Cal Row
40 Deadlifts
4 Bar Muscle Ups
30 Cal Row
30 Hang Power Cleans
3 Bar Muscle Ups
20 Cal Row
20 Push Press
2 Bar Muscle Ups

Weight: 135/95

30 Cal Row
40 Deadlifts
8 Strict Pull Ups
20 Cal Row
30 Hang Power Cleans
6 Strict Pull Ups
10 Cal Row
20 Push Press
4 Strict Pull Ups

Weight: 115/75

20 Cal Row
30 Deadlifts
16 Ring Rows
15 Cal Row
20 Hang Power Cleans
12 Ring Rows
10 Cal Row
10 Push Press
8 Ring Rows

Weight: 75/55

WOD GUIDANCE & GOALS
From the start, keep a moderate pace the entire workout. On the row hold 1000/800 cals per hour, which allows you to complete at least 10 calories in 1 minute or less. Choose a weight for the deadlifts that you can string together for at least 15-20 reps before having to break. Then chip away at bar muscle ups, completing them unbroken or as fast singles. Spend no more than :60-:90 on them. For the 30 hang power cleans, try to use the same weight that you did for the deadlifts. Break hang cleans into sets of 5-10 to manage your grip for later bar muscle ups or pull ups. For the last round of 20 push press, complete them in two sets of 10 or if you’re an animal (which I know you are) try for one giant set of 20 reps! Target 20 minutes.

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