WARMUP
1 ROUND
1 min Row
10 Wall Ball Ground to OH
10 Scap Pull-Ups
5/5 SA Ring Row
Into…
1 ROUND
90 sec Row
8 Wall Ball Push Press
8 Tuck-Ups
6/6 Single Arm Ring Rows
Into…
1 ROUND
2 min Row
6 Wall Ball Front Squat
6 Hanging Knee Raises
8 Alt. Single Arm Ring Rows
SKILL
ON A 10:00 RUNNING CLOCK…
Practice J-Hook Clamp*
*Progression Suggestion:
Rope Hang or Rope Pull-Ups
Hanging Knees to Elbow
Seated Clamp Practice
Clamp + Stands
(No Measure)
WORKOUT
EVERY 5:30 x 4 SETS
500/400m Row
30 Wall Balls (20/14)
3 Rope Climbs
-Rest with Remaining Time-
(Score is Slowest Set)
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