1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s Warm Up
-into-
3 sets:
3 Inch Worm + 6 Shoulder Taps
30 Single Unders
5 Single Arm Ring Rows (each)
10 Suitcase Sit ups

2. Workout Prep
2 sets:
1 Wall Walk + 4 Shoulder Taps
10 Double Unders
4 Inverted Ring Rows

EMOM 15

Min 1: 12 Deadlift (155/105/75)

Min 2: 9 Hang Cleans

Min 3: 6 Push Press

16 CAP

8 Rounds

RX
Wall Walk (Up) + 8 Shoulder Taps + Wall Walk (Down)
25 Double Unders
8 Inverted Ring Rows (Or Sumo Deadlift High Pull (75/55)

RX+
Wall Walk (Up) + 10 Shoulder Taps + Wall Walk (Down)
30 Double Unders
10 Inverted Ring Rows (Or Sumo Deadlift High Pull (95/65)

8 Rounds

16 CAP

Wall Walk (Up) + 12 Shoulder Taps + Wall Walk (Down)
30 Double Unders (Heavy Rope)
30ft Hand over Hand Sled pull (3x45/2x45)

Toes to Bar:
Week 6, Day 1

Advance:
Every min (8:00)
8-10 Toes to Bar

Intermediate:
Every min (8:00)
6-8 Toes to Bar

Beginner:
Every min (8:00)
4-6 Toes to Bar or 6+ Reps Kipping Knee Raises (Chair Pose)

Alternative Option:
Every minute (8:00)
10 V-Ups
10-Second Hollow Rock Hold

Accumulate 5 minutes in the bottom of a squat

• 1 min lying 90/90 hip stretch (each side)
• 1 min overhead elbow grab tricep stretch (each side)
• 1 min tricep lacrosse ball smash (each side)