WARMUP
2 ROUNDS
10 Alt. Step-Ups
:30 Farmer Hold
10 Ring Rows
:30 Dead Hang
into…
2 ROUNDS
10 Box Jumps
10 Alt. Farmer Step-Ups
5 Jumping Pull-Ups Negatives
5 Scap Pull-Ups → 3 Strict Pull-Ups
WORKOUT
AMRAP x 16 MINUTES
:30 DB Farmers Carry (50/35)
15 Box Jumps (24/20)
10 DB Farmer Alt. Box Step-Ups
2 Rope Climbs
(Score is Rounds + Reps)
POST WORKOUT SKILL
3 SETS*
:20 Top of the Dip Hold
:20 Bottom of the Dip Hold
10-12 Alt. Banded Pistol Squats or Alt. Single Leg Box Squats
*Dip can be held on Rings, Dip Bar, or Bench/Box
-Rest As Needed b/t Sets-
(No Measure)
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