Strength/Skill

EXTENDED WARM-UP

EMOM x 6 MINUTES

MIN 1 - 7 Deadlift*

MIN 2 - 15 Double Unders + 1 Rope Climb

*Start moderate and build to workout weight

Workout

4 ROUNDS FOR TIME

70 Double Unders (or 50 Reps of 4" Plate Hops)

7 TNG Deadlift (AHAP)

2 Rope Climbs

-16:00 Time Cap-

Capacity Work

4 ROUNDS FOR TIME

50 Reps of 4" Plate Hops

7 TNG KB Deadlift

8 Single ring rows

-16:00 Time Cap-

OPTIONAL COOL DOWN

FOR RECOVERY

2:00 Banded Hamstring Stretch (L)

2:00 Banded Hamstring Stretch (R)

10 Slow Reps of Down-Dog to Up-Dog

HOMEWORK

CONDITIONING

FOR TIME

1 Mile Run

-Rest 3:00-

800m Run

-Rest 2:00-

400m Run

-Rest 1:00-

200m Run

STRENGTH / SKILL

FOR TIME

10-9-8-6

Ring Muscle-Up

12-16-18-20

Toe to Bar

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