WARM UP
5 Rounds:
"Rowling"
-T2B Penalty
(*Last Round Blind)
SKILL/STRENGTH
EMOM 12
-1 Rope Climb (Legless 1st 3 Pulls)
-40 sec Bike/Row (Alt. Each Round)
-10 Thrusters 45/35
CONDITIONING
"Partner Workout"
For Time:
-50 HKR (Partner Static Hold)
-40 Cal Row
-30 Ring Dips
-20 Thrusters 95/65
-10 Rope Climbs
-20 Thrusters 95/65
-30 Ring Dips
-40 Cal Row
-50 HKR (Partner Static Hold)
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 =