A.Warm up
Suggested:3 x w/ barbell only
5 Kips
5 Push ups
25 ft. Hsw
100 Meter run
B. 15 Min. AMRAP
12 Ring or Deficit Push ups
9 Strict T2B
6 Box Jumps 24/30″
55 Double unders
C. 15 Min. EMOM
1st: 3 Rope Climbs
2nd: 15 Cal row|Bike
3rd: 6 Deficit HSPU
D. 500 Meter Row for time
E. Foam roll
Rx Program:
Tempo Front Squat
10 x 50% 3210
10 x 60% 3210
3 x 80% 3110
3 x 85%
3 x 90%
Triceps extensions x 16
2 x 5 O/H Squats @50%
3 x O/H Squats @80%
3 x O/H Squats @85%
3 x O/H Squats @90%
9-7-5
Snatches
115|135|155
75|95|115
Muscle ups
