Base
A. Every 3mins, complete:
2-5 Deadlifts (tng)
x5
*in rest period, practice Double Unders
B. 5 Rounds
300m Row or Run
10 Hang Power [email protected]/[email protected] or Plate Ground to [email protected]/25#
C. Hollow Rock Holds 3×30-45s; 2mins
Climb
A. Every 3mins, complete:
2-3 Deadlifts (tng)
x5
*all working sets above 75% of 1RM
B. AMRAPx10mins
10 Shoulder to [email protected]/65-85#
10 Deadlifts
10 Box [email protected]/20#
* 1 round is 30 reps, your total score is reps completed
Open Prep
A. EMOMx12mins
Min 1: 5 DB Hammer Curls
Min 2: 5 OH DB Triceps Extensions
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