Warmup
- 1 min row
- 30 single unders
-10 KB swings
- 2 strict + 3 kipping pull-ups
Strength
3 x (5-12) strict pull-ups
Conditioning
Teams of 2 (2 people working at a time)
Complete
- 3000m row
- 300 dubs
- 200 KB swings
- 100 pull-ups
(while partner 1 is completing row, partner 2 is chipping away at the dubs, swings, and pull-ups, then rotate)
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 =