WARMUP
2 ROUNDS
:30 Row
10 Step-Up
10 Up/Down
10 Ring Rows
Into…
2 ROUNDS
:30 Row
6 Box Jumps
6 Burpee
6/6 Hand over Hand Ring Row
SKILL
ON AN 8:00 RUNNING CLOCK…
Practice Rope Climbs*
*Focus on fully opening the hips before repositioning the hands.
(No Measure)
WORKOUT
EMOM x 16 MINUTES
MIN 1 – 12 Box Jumps (30/24)
MIN 2 – 15 Burpees
MIN 3 – Max Rope Climbs
MIN 4 – 150/100m Row
(Score is Total Rope Climbs)
OPTIONAL FINISHER
EMOM x 6 MINUTES
MIN 1 – :45 Plank Hold
MIN 2 – :45 Tuck or Hollow Hold
(No Measure)
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