Warm up:

6 Min assault bike:

10 sec all out/50 sec chill

3 rounds

:15 sec double ovhd kB static pressout

10 kB deadlifts

5/3 strict pull-ups

A. 7 rounds

3/2 legless rope climbs

3 (hang squat clean+squat clean) 225/155

Rest 2-3 minutes between rounds. Ideally work to finish rope climbs and clean complexes as fast as you can. A good way to do this, I go you go with a partner. If you loop in a 3rd person still alternate rounds, just add some weight to make your turn even more tough

B. Class

C. 4 sets rest 1:1

25/20 cal row

45’ hsw

5/3 muscle ups

Monday, December 2nd, 2019 at 2:24 pm / Competitive