Strength Power Clean 1 rep every 30 sec for 7 min 1min rest/transition Walking Lunge (bar in front rack) 6 rep EMOM for 7 min
Wod 1 Rope Climb 16 Push-up 2 Rope Climb 24 Push-up 3 Rope Climb 32 Push-up 4 Rope Climb 40 Push-up
Post Wod 1 Max Effort Plank 100 med-ball twist
A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#
A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows
A. Conditioning “Nancy” 5 Rounds For Time of 400m Run 15 Overhead Squats (95/65) or Goblet Squats 20 MINUTE CAP