Warm Up
3 rounds
- 3 rope pull-ups
- 8 kip swings
- 6 alt. box step-ups
Strength
EMOM 12
- 1 legless rope climb (RX+ 2, on rounds 1 & 3)
- 8 thrusters (light)
- 10 strict ring dips
Conditioning
5 rounds - 20 min cap
- 15 wall-balls @ 20/14 @ 10/9
- 5 bar muscle-ups
- 4 dual DB alt. box step overs @ 50s/35s @ 24/20
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