– Metcon: Today we have a new aerobic power benchmark, “AP Bio”. You should be able to do all movements easily and UB, so make sure you scale appropriately. The goal is consistent output, without having to “try harder” each round to stay consistent.


Against a 3:00 clock:
8 Squat Cleans (95/65)
10 Toes to Bar
12 Burpees
Remaining time max Cals Bike
Rest 3:00
Repeat x 5
– Goal: Sustainable, repeatable effort each round, with the same Cal output on the bike. UB on all movements is a must, scale accordingly.

Rx+: (115, 75)
L2: (75, 55)
L1: (30, 20 DB Squat Cleans) (Weighted V-ups) (Up Downs)


3 x 10. Rest 60s.