A) 3 Rounds:
30 Seconds Bike
30 Sec Rest
30 Seconds Bar Hang
30 Seconds rest
30 Seconds Crab Walk

B) 2 Rounds:

10 Strict Barbell Press
10 Bent-Over Row
10 Ball Slams, light


A. Pushing Variation

Strict Handstand Push-Ups
Kipping Handstand Push-Ups
Seated Dumbbell Press

12 @ RPE 6
12 @ RPE 7×2 rounds

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.

A. Pulling Variation

Strict Weighted Pull-Ups
Strict Pull-ups or Ring Rows
Kipping Chest-to-Bar Pull-Ups

12 @ RPE 6
12 @ RPE 7×2 rounds

Objective: build strict shoulder strength, and to take time and work on the pulling movements.


30-20-10 for time:

Row or Bike (calories)
Dumbbell Snatch, 50#/35#
100m Bear Crawl, after each round

Workout Tip

Dumbbell Snatch: all dumbbell Snatches should be alternating every 5 repetitions.

Bear Crawl: each round should be 50m down and back. A total of 3 bear crawls.

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