Outdoor

E2MOM:

10 Sets Alt.

1. 30 Doubleunders + 12 toes to bar

2. 200m run + 15 wallballs

Finish after 1:30

Rope climb practice

15 min Rope Climb practice
- Progression

Advanced: E2MOM 10 min
2-3 Rope Climbs

Strenght

In teams of 2 - Every 90s for 18 min
- 1 lane seated sled pull
- 5-8 ring dips (sc.: banded, feet supported, push ups)
- 30s L sit in Parallettes // 10-14 alt. Leg lifts
- 10-14 alt. KB Z press

Deadlift

3 sets of:
5 hybrid stance Sumo Deadlift from floor (new setup each rep) @1-2RIR
rest 2-3min

Upper Body

3 sets of
6-10 SA DB floorpress with 1s pause in bottom pos. Each side
rest 60sec.
4-8 (wtd.) Pullups (scale to banded, 2-3neg. with 5-15sec. ecc. or ring rows)
rest 60sec.

Accessories

3 sets of
16-24 cyclist goblet squats
Rest 60s

Move fast but controlled with good form