4 Rounds For Time with Increasing Loads:
20 Deadlifts
15 Barbell Push-ups
10 Hang Squat Clean
5 Shoulder to 0verhead
1 Rope Climb 15′ RX+ Legless MRX 10′
Rest 3min after each round/ increase load
Round 1 Load = 115/75 RX+ 135/95 MRX 95/65
Round 2 Load = 135/95 RX+ 155/105 MRX 115/75
Round 3 Load = 155/105 RX+ 185/125 MRX 135/85
Round 4 Load = 185/125 RX+ 205/135 MRX 155/95
Core & Shoulder Development
30 Walking Double KB OH Lunges (15each leg)
30 GHD Sit-Ups
30 Double KB Romanian Deadlifts
30ft Handstand Walk or 100ft Bear Crawl
30 Hip Extensions
