A) 5 Rounds 20 seconds / 10 seconds off:
Bike at RPE 9
B) 4 Rounds:
4 Hand Release Push-Ups
8 Dumbbell Snatches, 35#/25#
8 Step-Ups on high box
6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8×2 sets
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: build to an RPE of 6 for 2 sets of 6 repetitions with every weight jump.
Lay on a bench, with your eyes level with the barbell overhead. Grab an even grip slightly outside of your shoulders. The bar should be in the heel of your palm. Squeeze your shoulder blades together, and plant your feet into the ground. Take the bar off the rack. Bring the bar down slowly (3-second descent) to your chest and repeat as needed.
EMOM x 15
10 Hand Release Push-Ups
1 Rope Climb
10 High Burpee Box Jumps 30″/24″
10 Calorie Bike
Each Minute should not take more than 45 seconds to complete. Scale as needed.
Burpee Box Jumps: Make sure to choose a height that is safe under fatigue.