Fri Sep 25

Train
For Time (15 Min Cap):
4 x 25' Handstand Walk
2-4-6-8-10:
Bar Muscle-up
4-8-12-16-20:
Box Jump Over (step-down) @ 24/20
4 x 25’ Handstand Walk

Move
12 Min AMRAP:
2 x 25’ Bear Crawl
4 Strict Pull-ups (or Ring Rows)
8 Box Jumps (or Step-ups)

Warm-up
3 Sets:
1 Min Bike
4-8 Strict Chin-up (or Ring Row)
10 Forward Lunge + Twist

Strength
3 Power Cleans, building to 85%
Every 2.5 Min x 6 Sets

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Stimulus
Strength: done as drop singles, build to a weight that challenges you technically but you are able to receive the bar in a power position (not high, not below parallel). Option to work from the hang if you are new to weightlifting

Train: there is a buy-in and cash-out of 100’ HS walks. Spend a maximum of 2 minutes for each of those, which gives you 11 minutes to complete the 5 rounds of ascending reps of pull-ups and box jumps

Games Prep
Every 2.5 Min x 4 Sets:
1-2 Legless Rope Climbs

For Time (10 Min Cap):
30 Squat Clean & Jerks @ 155/105

3-5 Sets:
15/15 Dumbbell Wrist Curl @ RPE 7
15/15 Dumbbell Wrist Extension @ 2.5-5lbs
Rest 1 Min