EMOM 15 min:
1. 200m run
2. 16 db cleans
3. 14 toes to bar
- 5 min rest-
EMOM 10:
1. 20 wallballs
2. 15 db shoulder to overhead
Rope climb:
-practice footwork from box
+standing up
-jump to rope and tuck legs up
+footwork
-how to get down
-full rope climb
DU:
-Single underes
+High jump
- try 3-5 SU: 1 DU…2 DU…
Advanced: Every 90 sec. for 10 sets (15 min)
1) 1-3 rope climbs
2) X DU (aim for unbroken sets)
3 Sets of:
4-10 Commando Pull-ups
15-20 V-ups
15-20 side delt raises
30 sec. Plate pinch hold/side
60 sec rest
3 sets of:
5 Front Squats @ 1-2RIR
rest 2-3min
3 sets of:
6-12 (banded) parallette pushups @ 21X1 (sc. elevated hand position)
rest 60sec.
1-3 legless RC (sc. height / 3-5 rope pullups /3-5 horizontal ropeclimb or any combination of those)
rest 60sec.
3 sets of:
30s russian KBS (moderate weight)
30s banded legcurls
30s rest
Increase weight of the KB from last week if possible!