Workout

“Macho Run” 
400 Meter Run 
3 Rounds of “Macho Man”
–4 Rounds–
*1 Round of Macho Man: 3 Power Cleans 3 Front Squats 3 Push Jerks*
25:00 Time Cap

Fitness: 95/65
Performance: 115/75
Open: 135/95 

Athletes- choose a weight you can move, this will get difficult quickly if you can not cycle the barbell. 

Drive

10 minute AMRAP
10 single-arm front rack KB step-ups (right arm)
10 single-arm front rack KB step-ups (left arm)
100 single-unders 
*add 2 reps to step-ups every round

10 minute AMRAP
10 single-arm KB push press (right arm)
10 single-arm KB push press (left arm)
15 box jumps

5 minute AMRAP
30 burpees
Max KB swings