 Monday Bench Press
Tuesday
Teams of 2 For Time: 50/70 Cal Bike Then: 5 Rounds
Wednesday 21-15-9-9-15-21:
Thursday Back squat 5-5-3-3-3-1-1-1-1-1 Friday AMRAP 22 (+ finish the round)
Scale: Cut the volume in half 
Scaling ideas: reduce heights, weights, calories and or reps to finish with 10, 15 or 20 seconds rest per round and be able to continue through all 40 rounds.
Scaling: Today’s triplet has a short to moderate time domain, depending on your ability to manage your strict gymnastics strength and stamina. Perform this workout as prescribed if you can complete at least 3 unbroken strict chest-to-bar pull-ups and 5-7 hand-release push-ups without deviation of your midline (aka “snaking” your push-ups). The loading of the lunges in this workout should be light enough that you can perform each round unbroken. Don’t stop moving on the lunges, and challenge yourself to perform one more pull-up or push-up before breaking on each round.
5 sets: On a 2-minute clock:
Scaling: Today’s workout contains five sprints. The pace is meant to be pushed on each run so you can give yourself as much time as possible to perform knees-to-elbows. Scale the distance of the run to give yourself at least 20 seconds on the pull-up bar. Work hard and have fun today. 
Scaling: This couplet is intended to challenge your self-awareness and pacing. Choose a moderately light overhead squat weight that enables you to complete each set unbroken. Row as fast as you can but not so fast that you need to break up the squat sets or rest before picking up the barbell.
Scaling: Expect to go around and around the merry-go-round in today’s workout. The rep volume is low, and so is the loading. This should allow you to push the pace for the entire duration of the workout. Advanced athletes should try to maintain unbroken reps for as many sets as possible. Less-experienced athletes should scale the movements to perform a single round in 2 minutes or less. That said, we could see advanced athletes maintaining a single round every minute.
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