WARM UP
"3 Rounds"
-3 Rope Pullups
-10 SA DB Strict Press (5 each)
-10 Ring Swings
-10 KB SDLHP
-15 sec HS Hold
STRENGTH
"Push Press"
-7x2
CONDITIONING
Chipper (20 Min Cap)
"For Time"
-3 Rope Climbs
-30ft HS Walk
-30 S2OH @75/55
-30 Lateral Bar Burpees
-30 SDLHP @75/55
-30ft HS Walk
-3 Ring Muscle Ups
WARM UP "3 Rounds" - 8 Dual DB Bench Press - 12 Singles + 12 Dubs - 8 Band Pull Aparts - 8 MB Squat Cleans STRENGTH "Bench Press" (Tempo 3201) - 6x4 (*moderate weight, be explosive) CONDITIONING "Pa
Warm Up 6 min AMRAP - 6 power cleans @ 45/35 - 6 dual DB RDLs - 3 of 3 position push-ups Strength A. Technical 1 RM power clean (95% effort) B. 3 x 3 power cleans (75-85% drop singles) Conditioning 3
Warmup 5 rounds of “Rowling” - attempt to row exactly 100m (1 push up for every rep over/under 100m) - 5 PVC pass throughs after each round Skill E90s x 10 rounds - 10/8 calorie bike - 6 HSPU Score =