Capacity

Start the round on the bike pushing to maintain a working pace and not using it to coast. Keep the cleans or KB swings explosive and then move into a moderate to heavy piston push that will challenge you but that you are able to do unbroken. The high step ups should be HIGH with no load, but using effort to get up to stand. These will go up by 2 reps each round.

Workout is over after the 18 step ups are completed.