De-load Week.
Barbell Cycling (in class) 
Alternating EMOM x 10 (5 Rounds):
Odd Minutes – 1 Round of “Macho Man” (building up to 75% of clean and jerk)
Even Minutes – 35% of Max Ring Muscle-Ups
1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks
*Complex do not need to be completed unbroken. Sub 4 burpee pull-ups for those that do not perform muscle ups. 
Conditioning“Macho Mile”4 Rounds:
400 Meter Run
3 Rounds of “Macho Man” (135/95)
1 Round of “Macho Man”:
3 Power Cleans + 3 Front Squats + 3 Push Jerks
 
*barbell should be a weight that athlete could do unbroken rounds of macho man. 30cal bike for those that are unable to run.