WARM UP
"AMRAP 6"
...200m Jog Buy-In...
..then..
- 2 Wall Walks
- 4 Rope Pull-Ups
- 8 Kip Swings (Ring or Bar)
SKILL
"EMOM 12"
- 40 sec MAX HS Walk (Bear Crawl)
- 3 Muscle Ups (4 Ring Row + 4 Ring Dip)
- 2 Rope Climbs (4 Rope Walk Ups)
- 1 Peg Board (4 Eccentric Strict Pull Ups)
CONDITIONING
PARTNER WORKOUT
"AMRAP 20"
- 400m Run
- 48 ft HS Walk
- 12 Muscle Ups
- 2 Rope Climbs
(*Split Evenly)
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...
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%...
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...
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