Strength:
2RM Shoulder press
– 20’ to establish
Conditioning:
14’ EMOM
Odd- options:
2 Legless rope climb
8 strict pull ups
12 ring rows
30” active hang
Even- options:
40’ unbroken HS walk
Lateral HS wall walk
30” HS hold
Accessories:
5×1 1RM tempo Bench Press(31X)
3×8 DB Tate press(Williamson press)
6×2 Weighted Strict Pull Up
6×2 Weighted Ring Dips
4×20” MB static leg raise
Cardio:
For Time:
20’ AMRAP
500m Ski erg
50 double unders
3 wall walks
1 rope climb
