Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: Rope climbs progressions and efficiencies. For those that have their rope climbs we will be working on legless rope climbs
Part 2 – Conditioning: “Case of the Mondays”
Performance: 10 min AMRAP of –
2 Muscle Up / 4 Bar MUs / 6 C2B / 8 Pull-ups
5 Front Squat (155/105lb)
10 Box Jumps (24/20″)
Fitness: 10 min AMRAP of –
10 Ring Rows or 10 PU progressions
5 Front Squat @7 RPE (or 50% 1RM)
10 Box Jump or Step-ups
…but wait there’s more!
Rest 2 minutes and then –
For time: Run 400m with med ball (20/14lb)
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