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
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 =