Warm up
12 Min. EMOM
1: 5 Ring Muscle ups
2: 25ft HSW
3: 100 Meter sprint
10 Min AMRAP
2 Rope Climbs
9 Push ups
12 Hollow rock sit ups
15 Paratroopers
55 Double unders
4 Min. Banded glute march w/ sandbag
Rx Program:
Strict Press
10 x 40%
10 x 50%
5 x 60%
5 x 65%
5 x 70%
Lateral side bends w/KB x20
5 Rounds
5 Hip P. clean + Hang P. clean + Below knee Hang P. Clean + clean
@50%
Must complete all 5 in one cycle, penalty is 15 burpees if you stop mid cycle.
