WARM UP
3 Rounds
1:00 Machine (:10 sprint :50 sustain pace)
20 Seated Light DB Strict Press
3 Inch Worms with Push Up

:15 SKILL DEVELOPMENT
:30 Holds in Hollow Progressions and Arch

THEN
EMOM 10 Minutes
1 Perfect, repeatable set of Toes to Bar or
Kipping Knee Raises

:35 WOD
AMRAP 16 Minutes in Teams of 3:
P1: Max Rep Rope Climbs
P2: 6 S-DB/KB Suitcase Carry Shuttles 70/50lbs (or heavier)
P3: Rest

Score is total Rope Climbs.

*First 3 shuttles are performed carrying the DB in one hand, last 3 shuttles are performed carrying the DB in the other hand.

Athletes rotate when P2 completes their shuttles. 1 shuttle = 25′ out and back.

SUSTAIN A GOOD PACE TODAY!

Target Score: 1-3 rope climbs per athlete, per round

EXTRA Mobility

1 min seal pose 1 min bicep stretch on wall 1 min tricep lacrosse ball smash (each side)

Scaling:

– Rope Climbs: Climb as high as possible, 5 Rope Pull Ups or 5 Strict Pull Ups.

– Suitcase Carry: Choose a KB/DB that is challenging (but unbroken) but allows for the proper body position.