Warm Up
5 min AMRAP
- 2 strict rope pull-ups
- 3 dball to shoulder
- 30 single unders
- 6 GHDSU or sit-ups
Strength/Skill
12 min EMOM
- 1 legless rope climb
- 3 dball to shoulder (not over shoulder, full hip extension and drop in front)
- 12 GHDSU (may be substituted for sit-ups)
Conditioning
16 min AMRAP
- 1 rope climb
- 10 deadlifts @ 185/135
- 20 russian twists
- 40 double-unders
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