WARM-UP

2 ROUNDS

10 Alt. Step-Ups :30 Farmer Hold

10 Ring Rows

:30 Dead Hang

into…

2 ROUNDS

10 Box Jumps

10 Alt. Farmer Step-Ups

5 Jumping Pull-Ups Negatives

5 Scap Pull-Ups → 3 Strict Pull-Ups

WORKOUT (PERFORMANCE)

AMRAP x 16 MINUTES

100m DB Farmers Carry (50/35)

15 Box Jumps (24/20)

10 DB Farmer Alt. Box Step-Ups

2 Rope Climbs

(Score is Rounds + Reps)

KG DB: (22.5/15)

WORKOUT (FITNESS)

AMRAP x 16 MINUTES

100m DB Farmers Carry (35/20)

15 Box Jumps (20)

10 DB Farmer Alt. Box Step-Ups

5 Strict Pull-Ups

(Score is Rounds + Reps)

KG DB: (15/10)

POST WORKOUT SKILL (ALL)

3 SETS*

:20 Top of the Dip Hold

:20 Bottom of the Dip Hold

10-12 Alt. Banded Pistol Squats or Alt.

Single Leg Box Squats

*Dip can be held on Rings, Dip Bar, or Bench/Box

-Rest As Needed b/t Sets-