Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

9 min alternating EMOM

10 goblet squats

3 strict or 5 kipping HSPU

1st round 5 chin over PU’s, 2nd round 4 C2B, 3 round 2-3 BMU

Workout Warmup: strength

Back squat

1 – 5 reps @ 55%

2 – 5 reps @ 65%

3 – 3 reps @ 75%

4 – 2 reps @ 85%

5 – 2 reps @ 90%

Workout:

Complete as many rounds and reps as possible in 12 minutes of:

3 (RX+)Bar Muscle-Ups, RX 6CTB or 12 chin over

6 (RX+) Strict Handstand Push-Ups/ (rx)12 kipping

12 Box Jumps 24/20 RX+ (30″/24″)

Endurance:

Five rounds for time of:

400 Meter Run or 500/425 m row

20 Wall Ball Shots (20/14 lbs)

10 weighted Box Step-ups, 20 inch box for all. Two DB or KB. 35/25 DB’s or 16kg/12kg kb’s

Lift:

With a rack, 8x5 OH squat. start at 50% work you way up to a heavy 5 reps.

Skill:

100 DU’s every time you break do 1-2 rope climbs.