Warm Up
3 rounds
- 5 dball deadlifts
- 15 single-unders + 15 double unders
- 5 box jumps
- 10 kip swings
Skill/Conditioning
EMOM 12
- 10 TTB (RX+ 15)
- 30 double-unders (RX+ 40)
- 5 dball over shoulder (select weight, moderate-heavy)
Conditioning
AMRAP 20
*Buy-in 1200m run*
- 10 box jumps @ 24/20
- 15 cal machine
- 20 KB swings @ 53/35 (RX+ 70/53)
- 20 ab mat sit-ups (RX+ GHDSU)
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 =