“Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins

For time:

15 Clusters, 135/95 lbs

— then —

3 rounds of:

21/15 Bike Calories

15 Chest-to-bar Pull-ups

— then —

15 Clusters, 135/95 lbs

DESCRIPTION & STIMULUS
The barbell serves as the buy-in and cash-out to the 3 main sets of bike and chest to bar pull-ups
The flow of the workout goes as follows:
15 Clusters
21/15 Calorie Assault Bike
15 Chest to Bar Pull-ups
21/15 Calorie Assault Bike
15 Chest to Bar Pull-ups
21/15 Calorie Assault Bike
15 Chest to Bar Pull-ups
15 Clusters

CLUSTERS
A “Cluster” is also know as a Squat Clean Thruster
Choose a moderate barbell weight that allows you to complete the Squat Clean Thrusters as quick singles
There is no re-bend of the legs when driving the weight overhead, just like on a typical thruster

CHEST TO BAR PULL-UPS
Choose a chest to bar rep number or variation that allows you to complete the work in at least sets of 5 during the workout
For athletes with no goals of competing, we recommend performing either chin over bar pull-ups or a reduced number of strict pull-ups
Movement Subs:
Reduce Reps
Chin Over Bar Pull-ups
Banded Chest to Bar Pull-ups
Jumping Chest to Bar Pull-ups
Ring Rows

ASSAULT BIKE
If short on Assault Bikes, stagger heats by 2 minutes
If unable to Assault Bike, complete one of the following:
Equal Calorie Bike Erg, Echo Bike, or Row
400 Meter Run

STRATEGY
CLUSTERS
The Clusters to start and finish the workout are best performed as quick singles
Since the bar comes back down to the ground anyways, and because there is a lot of work to be done in the middle 3 rounds, singles are likely the most sustainable option
If we had to choose place to go faster, we’d rather have the cash-out be faster than the buy-in

MIDDLE ROUNDS
For the middle 3 rounds of work, let’s focus on the chest to bar pull-ups first
Today is a good day to try to bite off bigger sets than you normally would on the pull-up bar
Being paired with the bike, you’ll have around 60-90 seconds of recovery for the arms between sets
If you feel like you’re going to need some extra time for the arms to come back, slow down the bike a little
You can also focus less on pulling with the handles and more on driving with the legs to take some tension off the upper body
Although we’re aiming for bigger sets that usual, let’s try to maintain similar sets across the 3 rounds
Consider the following options for the chest to bar pull-ups:
1 Set: 15
2 Sets: 10-5, 9-6, or 8-7
3 Sets: 5-5-5 or 6-5-4