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Warmup
2x:
300m Row (Progressive every 100m)
10 Weighted Shoulder Circles
:10 Hang From Pull-up Bar
10 Band Pull Aparts (slow)
5 Single Arm Ring Rows, each arm
Strength/ Skill
HSPU/TTB/DU
2 rounds
2-4 Wall Facing Strict HSPU or 3 Wall Walks
5 Kip Levers
Into:
3 rounds for quality
8-10 HSPU— 3-4 w/ abmat
8 UB TTB. — 8 knees to elbows
30 UB DU—(10-20 *12121etc..)
Conditioning
AMRAP 17:
60 DU
50 DB Box Step Overs (50/35)(45/30)
40 Pushups (HRPU)
30 TTB
20 Burpees to target
Intent: Intensity Level : Grippy. The step overs will test your grip. Pick a movement and figure out the best way to break it up and hold that rep scheme. The goal is to try to get into the second round. The pace is moderate however it may speed up or slow down at times. You will constantly move for 17 min.