A) 200m Run
10m Bear Crawl
10 Ring Rows
5 Strict Press, with an empty bar
5 Bent Over Rows, with an empty bar
10 Knee Raises
A. Seated Dumbbell Press
10 reps @ RPE 6
10 reps @ RPE 7
10 reps @ RPE 8×2 sets
B. Rope Climbs
7 Minute Clock. Work on a challenging variation of the rope climb, rest as needed until the 7-minute clock is complete.
Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.
Objective: to build strict shoulder strength, and to take time and work on the rope climb and its variations. If you are proficient with the rope climb scale to legless rope climbs if you are new to the rope climb spend some time working on foot position and different types of wraps. This is not an AMRAP. Rest as needed.
Hang Squat Cleans, 135#/95#
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+: competitive athletes that want a little more dose of the good stuff.
Burpees: this station should not take you more than 90 seconds for the first round, 60 seconds for the 2nd round, 30 seconds for the last rounds.
Toes-to-Bar: this station should not take you more than 90 seconds for the first round, 60 seconds for the 2nd round, 30 seconds for the last rounds. Scale to knee raises if needed.
Hang Squat Clean: each round should be completed in reps of 3 or more, scale load as needed.