Warm-up
Run 800m
15 Ring Rows
15 Push-ups
15 Box Jumps
15 Wallballs
Strength
Push Press 4×4 @80%
LITE
3 Rounds:
8-10 DB Bench Press
20-25 KB Swings
10 Elbows to High Plank
8-10 Ring Rows
(rest 45sec. between movements)
MetCon
RX
For Time:
9-7-5
Power Clean, 205/135lbs
Muscle-up or Ring Dips x2
(RX+ 225/145lb power cleans)
SCALED
185/125lb power clean or less
band assisted ring dips
LITE
In teams of two, alternate full rounds
8 Rounds For Time: (4rnds each)
500m Row
20 Wallball
Cool Down
Saddle, 5min.
Competition Side Work
AMRAP 3 Minutes x3 - Climb the Ladder
3 Back Squat, 115/85lbs
3 CTB Pull-ups
6, 6, 9, 9, etc…
Rest 2:00 between intervals
Start over after each round
