A. GENERAL (3-4:00)
Coach Says:
While members perform single unders take 3 minutes to call out any movement you'd like that members will perform until you can do the next movement. Example:
- Air Squats
- Burpees
- Mountain climber
- Push ups

B. MOBILITY / ACTIVATION (3:00)
5 Rope Rows / Ring Rows
5 Hanging knee tucks, strict
5 Scap pull ups

C. SPECIFIC (10:00)
Rope Climb technique overview
- Spanish Wrap
- J-Hook
Take 6 minutes to progress athletes in the Rope Climb
---
Renegade Rows
Take 2 minutes to demonstrate and set-up the renegade rows

C2. SPECIFIC (8:00)
Deadlifts
- 8 Romanian Deadlifts, Empty Bar
- 5 Eccentric Deadlifts, Empty Bar
- 5 Deadlifts @ light bar
Ramp up to workout weight in sets of 3
--
Ring Dips
3 Push ups / on Knees
3 Wide Grip Push ups / on Knees
2 x 3-5 Jumping Ring Dips
2 x 3 Reps / Workout modification

EMOM 10
odd- 2 Rope Climbs
even- 8 Renegade Rows @ 35/25 lbs x 2

RX+ 50/35 lbs

Score: Checkmark
TC: 10 minutes
KG: 15/11

Scaling Options
Beginner
odd- 1 Rope pull, seated or lying to standing
even- 5 Hand elevated Push up + Shoulder taps

Intermediate
odd- 1 Rope Climb / Half Rope Climb
even- 5 Renegade Rows @ 25/15 lbs x 2

Team Version
You go I go, 10 total rounds
5 Renegade rows
1 Rope Climb

10-9-8-7-6-5-4-3-2-1
Deadlifts @ 225/155 lbs
30 Double Unders
Ring Dips

Score: Time
TC: 12 minutes
KG: 100/70, Beg Int

Scaling Options
Beginner
Deadlifts @ 65/45 lbs
20 Single Unders
Box Dips

Intermediate
Deadlifts @ 185/125 lbs
20-30 Double Unders
Band Assisted Ring Dips

Gorilla Rows
4 x 10, Alternating

Goal: Post Chain, Upper