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
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 =