Warm Up
6 min AMRAP
- 6 alt. box step-ups + 4 box jumps
- 20 sec hollow hold
- 2 wall walks
- 10 sec dead hang + 10 sec active hang
Strength/Skill EMOM 12 - 30 sec HS hold or 50ft HS walk - max bar hang L-sit hold - 4 box jumps (tall)
Conditioning – 22 min cap Partner Relay 8 rounds (4 each) - *8 HSPUs (RX+ deficit) - 12 box jump overs @ 24/20 - 16/12 cal machine (RX+ 18/14)
*Suggested Deficit depths:
Men’s = 25+45
Women’s = 25+25
Comments