Warmup
2 Rounds
50 single unders
10 air squats
10 kip swings
10 KB swings
Double Metcon
10 min AMRAP
50 double-unders
25 Air squats
3 ring muscle-ups
2 dball (100/80)
-rest 5 min-
10min AMRAP
200m Run
20 STO (75/55)
15 KB swings (53/35)
1 rope climb (15ft)
*open gym for remaining time...utilize this time to practice items such as:
double-unders
Muscle-ups
Chest-to-bar pull-ups
Toe-to-bar
Handstand hold & walks
Etc...
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 =