A) Strength/Skill:

1a) Rope Climb x 8:00

1b) HSPU or Handstand Hold x 8:00

*Rest as needed between sets.

*Adv: Legless (or legs) Rope Climb Volume Accumulate of 5-10 reps/Strict HSPU Volume Accumulate of 20-25 reps


With a partner and a running clock:

0:00-6:00 AMRAP:

10 Box Jumps w. step down (24/20) (S = lower box, Alternating Step-ups)

10 Wall Ball Shots (20/14)

8:00-14:00 AMRAP:

10 Front Rack Reverse Lunges Total (75/55) 

10 Power Snatch (S = Russian Swings/Goblet Squats)

16:00-22:00 AMRAP:

10 Box Jumps w. step down (24/20)

10 Wallballs (20/14)

*One athlete completes a full round at a time.

*Score = total rounds of entire workout

C) Extra Credit:

Complete 5:00 of "cooldown work" ie. bike, run or rower at a moderate pace.

– Then –

Complete 5:00 of Tissue Work/Static Stretching. Pick 2-3 "problem areas" and spend some time on them.