Warm-up:

3 Rounds of Tabata

  • Bear Crawl Touches
  • Russian KB Swings
  • Air Squats
  • Sit-ups
  • Supermans

Mobility:
3 sets:

  • 5 reps + 10 second hold per side Stride stance Good morning
  • 10 Cossack Squats (5 per side)

*If you are comfortable with these movements, you can add 10-20# of load (weighted PVC or trainer bar) 

Skill:

For 12 minutes, practice:

  • Rope Climbs - with foot wrap, legless, straddle, L-sit

Between rope climbs, complete:

  • 30 seconds German Hang
  • 10 Scap Push Ups

Workout:

6 Min AMRAP

  • 4 Curtis Ps (95/65)
  • 8 Toes-to-bar

Rest 1 Minute

6 Rounds for Time

  • 4 Burpees-over-bar
  • 8 Hang Power Clean (95/65)

**"Curtis P" = Hang Squat Clean, Lunge L, Lunge R, Shoulder-to-Overhead