Power, 4rds, EMOM
5 Ball Slam and Throw Over Shoulders
10 KB Jump Squats
12 Banded Pull Down Crunch
5 Attempts, AMAP, 2 min on, 1 min off
12/8 Bike Cal or Row
10 DB Push Press
w/time remaining max burpees
Rope Climb Work
Strength, Every 3 min, 5×5
Tempo Back Squat
5s down, 1 sec pause, 5 sec up
18 Min AMRAP
Every 2 minutes, 50 Jump Ropes
9 Pull Ups
12 SDHP (KB)
15 ABMAT Sit Ups
Rope Climb Work
35 Min Chipper
Break up However you wish
75 KBS
75 BJO
150/125 Cal Bike/Row
75 Wall Balls (using slam ball) dont let ball drop from the wall
Rope Climb Work
Strength, 3 position clean, 6×1
High-Low-Floor
Every 90sec
15RFT, 20 min Cap
5 Kip Swings
3 Dips
1 Hang Squat Clean
Rope Climb Work
Skill: DL
*Focus on learning how to engage lats during the entire range of motion
Mini Sprint Course, 5rds, Every 3 minutes
1 Lap
10 Bar Over Burpee
5 DL (-1 each rd)
3RFT, 15 min cap
10 DL to Row (DB)
20 HRPU
3 Rope Climbs
Strength: Strict Press
5 x 5 every 2:00
“Survival Rounds”
Round 1- 0:00-3:00
10 one arm dumbbell clean and presses
10 DB front rack lunges (1 for 1) (+2 every new round)
10 Slamballs (+2 every new round)
Round 2 – (3:00-6:00) – 10,12,12
Round 3 – (6:00-9:00) – 10,14,14
Round 4 – (9:00-12:00) – 10,16,16
Round 5 – (12:00-15:00) – 10, 18, 18
DB floor Press
Mountain Climbers
DB bicep curls
bike sprints
DB box Step ups
2x at each movement then move to next
4 rounds