5 rounds of:
2 Rope Climbs
6 Power Cleans (185/125)
12 Ring Dips
3 rounds of:
400m Run
20 Power Snatches (95/65)
2 rounds of:
20 Deadlifts (155/105)
20 Cal Row
15 Front Squats (155/105)
15 Shoulder to OH (155/105)
5 rounds of:
2 Rope Climbs
6 Power Cleans (185/125)
12 Ring Dips
3 rounds of:
400m Run
20 Power Snatches (95/65)
2 rounds of:
20 Deadlifts (155/105)
20 Cal Row
15 Front Squats (155/105)
15 Shoulder to OH (155/105)
200m Run
Then complete 2-3 sets of:
6/side Hip 90/90
6/side Bird Dog (2 sec hold at the top)
6/side Fire Hydrants (2 sec hold at the top)
6 x 4 sec KB Bottom of Squat Hold
10/side Banded Lateral Walks
10 Banded Back Squats (empty barbell)
No tempo for these squats
AQAP with a partner complete 3 rounds of:
50/40 Cal Assault Bike or 60/50 Cal Row
20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises
50 Wall Balls (20/14)
40 T2B / Hanging Knee Raises
Time Cap: 24 mins
Divide reps as desired where one partner works while the other partner rests
After Class
AQAP complete 5 rounds of:
3 Rope Climbs
3 x 25ft HS Walks / 7 Wall Walks
Complete 3 sets of:
10 Barbell bent Over Rows (TX120)
Rest 30 secs
10 DB Supine Triceps Extensions (T30X1)
Rest 90 secs