4282 Friday 11/21/2025

A
3 rds
15/12 cal ride
10 banded pass throughs
5 bootstrap squat + overhead reach, each side
5 empty barbell strict press

2 rds
5 empty barbell thrusters
5 strict pullups

2 rds with an empty barbell:
3 clean high pull
3 hang squat cleans
3 split jerks
3 press in split

Build to starting complex loading in remaining time
(12 min)

B
Every 2:30 for 6 sets:
1 squat clean + 1 split jerk + 1 front squat + 1 split jerk

- Start at a 6 rpe and build to a heavy complex with good technique and no misses.
(15 min)

C
5 rds
9/6 calorie row
6 clean and jerks (135/95)
9/6 calorie row
6 clean and jerks
3 bar muscle ups

*rest exactly 1 minute between sets
*20 min timecap