Workout

"FROZEN ROPE"

AMRAP x 18 MINUTES

20/15 Cal Bike

2 Rope Climb

20 Plate Squat Clean (45/35)|(25/15)

2 Rope Climb

Capacity Work

AMRAP x 18 MINUTES

20/15 Cal Bike

6 Single Ring Rows

20 Plate Cleans

6 Single Ring Rows

COOL DOWN

NOT FOR TIME

400m Walk as a Group

HOMEWORK

CONDITIONING

15 SETS

500m Row @ 5K PR Pace

-Rest 1:00 b/t Sets-

CONDITIONING/GYMNASTICS

1. FOR TIME @ 90% EFFORT

50 TTB

50 HSPU

50/35 Cal Bike

50 DB Box Step-overs (70/50)|(24/20)

50 DB Suitcase Lunges (70/50)

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