Tue Jun 16

Train
4 Rounds For Time (16 Min Cap):
200m Run
16 Burpee Box Jump Overs @ 24/20
2 Rope Climbs @ 15’

Move
16 Min AMRAP:
3 Pull-ups + 3 Knee-Raises
8 Burpee Box Jumps (or Step-ups)
600/500m Bike (or 200m Run)

Warm-up
2 Sets:
1 Min Bike
5/5 Half-kneeling 3-way hip rocks
50’ Double Kettlebell OH Carry
20 Plank Shoulder Taps

Strength
Strict Presses Every 3 Min x 3:
5 @ 65%, 3 @ 75%, 1 @ 80%
THEN:
Every 2 Min x 6 Sets:
3-5 Tempo Box HSPU / Push-up
3s down, 2s pause at bottom

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Stimulus
Strength: Complete your 5 reps, 3 reps, 1 rep with no breaks and then rest the remainder of the 3 minutes, 3 rounds

Train/Move: bike/run should take around 1 minute, BBJO 1.5 min, rope climb under 1 min