Warmup
10 Min EMOM
Even – 5 Burpees
Odd – 20 DUs / 30sec DU attempts
Even – 5 Burpees
Odd – 20 DUs / 30sec DU attempts
Strength
Front Squats + Rope Climbs
5-5-5-5-5
Front Squats at 70% of your Max
Immediately follow Front Squats with 1 Rope Climb
Front Squats at 70% of your Max
Immediately follow Front Squats with 1 Rope Climb
WOD
Just a little bit of conditioning
10 Minute AMRAP
10 Burpee Sumo Deadlift High Pulls
15 Box Jumps
200m Run
10 Burpee Sumo Deadlift High Pulls
15 Box Jumps
200m Run
Rx Plus with a 10kg/5kg Weights Vest
