WARMUP
3 SETS (10:00 Max)
20 Mountain Climbers
5/5 DB Up Downs
5 Scap Pull Ups + 5 Kip Swings
3 SETS
200m Row
5/5 DB Power Cleans
5 Bigger Kip Swings + 5 Kipping Pull Ups OR Jumping Pull Ups
WORKOUT
5 ROUNDS FOR TIME
10 DB Up-Down Devil’s Clean (50/35)
500/400m Row
10 DB Up-Down Devil’s Clean
15 Pull-Ups
(Score is Time)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 25 MINUTES
12 DB Up-Down Devil’s Clean (50/35)
500/400m Row
12 DB Up-Down Devil’s Clean
30 Pull-Ups
*Partner 1 Works while P2 Rests. Split work as needed to complete the movements. Partners run the 400m together.
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
FOR RECOVERY
5:00 Walk Nasal Breathing Only
(No Measure)
Share this page