SKILL
ROPE CLIMB REVIEW
10:00 TO REVIEW FOOTWORK/WRAPS
EMOM 20
1- 25' HEAVY SEATED SLED PULL
2- 15 PUSH UPS
3- 2-3 ROPE CLIMBS
4- 40 DOUBLE UNDERS
5- REST
STRENGTH
FRONT SQUAT WAVES -WK5
3 SETS OF 5-3-1
70-80-90%
WORKOUT
FOR TIME
30 CAL ASSAULT/ECHO BIKE
60 AIR SQUATS
15 WALLWALKS
CONDITIONING
FOR TIME
50-40-30-20-10
ABMAT SIT UPS
DOUBLE UNDERS
WALKING LUNGE STEPS
DOUBLE UNDERS
SKILL
TOE TO BAR CLINIC
PARTNER WORKOUT
5 ROUNDS FOR TIME
30 AMERICAN KBS #70/53
30 BURPEES
30 TOES TO BAR
*SHARE WORK
SKILL
5 ROUNDS OF
5 SEATED BOX JUMPS
10 D-BALL/MED BALL SLAMS
CONDITIONING
AMRAP 20
20 ALT HANG DB SNATCHES #50/35
30 BURPEES OVER DB
20 DB BOX STEP UPS
STRENGTH
POWER CYCLING -POWER CLEAN AND JERK
4 SETS OF 8, MUST BE TNG
REST 1:00 BETWEEN SETS
WORKOUT
50 FRONT SQUATS FOR TIME*
#135/95
*EVERY TIME YOU DROP THE BAR 25/20 CAL MACHINE
SKILL/STRENGTH
STRICT PULL UP REVIEW
12 MINUTES TO COMPLETE
ADV- 5X4 WEIGHTED STRICT PULL UPS
INT- 5X2-3 STRICT PULL UPS
BEG- 5X5 JUMPING PULL UP + NEGATIVE
STRENGTH
FRONT SQUAT WAVES -WK4
3 SETS OF 5-3-1
65-75-85%
WORKOUT
FOR TIME
30-20-10
WALLBALLS #20/14
CAL ROW