2 ROUNDS
200m Run
5/5 Hand Over Hand Vertical Ring Row
5/5 Mountain Climber Scap Pull-Ups*
5 Tuck-Ups + 5 V-Ups
5 Slow Sumo Stance Good Mornings
*Hands will be stacked next to each other on the rig just as they were for the Vertical RR.
Into…
1-2 ROUNDS (Time Permitting)
100m Run
7 BB RDL
7 Upright Rows
7 High Hang High Pulls
7 Alt. Elbow Punches
MIN 1 - 1-3 Rope Climbs*
MIN 2 - 5 Hang Power Cleans**
*Option for Strict Knees to Chest.
**Start Light and build slightly past workout weight.
(No Measure)
10 Hang Power Clean (135/95)(95/65)
1 Rope Climb*
*Sub 3 Strict Knees to Chest
(Score is Rounds + Reps)
10 Elevated Calf Raises*
10 Tib Raises
10 Banded Lat Pushdowns
*Pause for :02 in bottom position