Part A
Strength Development:
“Macho-Man Complex”
From Comptrain
15 minutes
Build to a heavy complex

• 3 power cleans
• 3 front squat
• 3 push jerk

Part B
WOD
25 minute CAP

10 Rounds for time:

• 4 HSPU’s
• 2 Ring/Bar Muscle-ups or box muscle-ups
• 1 Macho-Man Complex (RX 84/61 kg)

Pick a Macho-Man complex weight that you can do as a complex