A. GENERAL (6:00)
Amrap 6 minutes
30 sec Row/Shuttle run
1 x 25’ Burpees broad jump shuttle
1 x 25’ Samson Stretch Lunges

B. MOBILITY / ACTIVATION (2:00)
PNF Thoracic Extension against Wall
5 reps
Press down 5 seconds, stretch down 5-7 seconds

C1. SPECIFIC (12:00)
Pull ups
6 Beat Swings
3 x 2 Beat Swings + 1 Pull up (or half pull up)
6 Pull ups / Ring Rows
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Ring Dips
6 Jumping Ring dips
6 Negative Jumping ring dips
3-6 Ring Dips / BAnd Assisted / Box Dips

C1. SPECIFIC (CONT’D)
Wall Walks
3-5 Pikes Against Wall
3-5 Pike Up, reaching feet to the wall
3-5 Wall Walks or reduce distance
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Deadlifts
Ramp up Deadlifts to workout weight 2 in sets of 3, the strip the bar to workout weight 1.

For Time
2500/2250m Row / 2000 m Run
50 Pull ups
40 Deadlifts @ 225/155 lbs
30 Strict Ring Dips
20 Deadlifts @ 275/205 lbs
10 Wall Walks

Score: Time
TC: 26:00
KG: 100/70, 125/93, Beg: 43/30, 52/35, Int: 84/60, 100/70

Scaling Options
Beginner
1750/1500m Row / 1000m Jog/Walk
50 Ring Rows
40 Deadlifts @ 95/65 lbs
30 Box Dips
20 Deadlifts @ 115/75 lbs
10 Inchworm + Push ups

Intermediate L1
2250/2000m Row / 2000m Run
50 Jumping Pull ups
40 Deadlifts @ 185/135 lbs
30 Jumping Ring Dips
20 Deadlifts @ 225/155 lbs
10 Half Wall Walks

Intermediate L2
2500/2250m Row / 2000m Run
25 Strict Pull ups
40 Dumbbell Lunge Steps @ 50/35 lbs x 1
15 Strict Ring Dips
20 Deadlifts @ 225/155 lbs
7 Wall Walks

Seated Band Rows, heavy band
3 x 15 reps

Goal: Upper Body Post Chain