Strength/Skill

EMOM x 8 MINUTES

MIN 1 - 1 Rope Climb*

MIN 2 - 3 KB Strict Press + 3 KB Push Press


*Choose the most challenging variation. Advanced athletes should practice legless.


Workout

AMRAP x 15 MINUTES

10 KB Push Press (35/26)

2 Rope Climbs

15/12 Cal Row


Capacity Work 

AMRAP x 15 MINUTES

10 DB Push Press 

4 Lay to Stand

15/12 Cal Row

 

OPTIONAL FINISHER

FOR QUALITY

30 Glute Bridge Ups R. Leg

30 Glute Bridge Ups L. Leg

 

Homework

 CONDITIONING

FOR TIME

3k Row


STRENGTH

Back Squat

Establish 1RM


-Rest 10:00-


AMRAP x 5 MINUTES

MAX Back Squats*


*@ 90% of 1RM

Comment

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