Saturday, May 18th 2024

WARM UP – rower, rope, rings

2x

15/12 cal row

15 ring rows/3 rope get ups

MOVEMENT/MOBILITY –

*hip flow

-5 Kang Squats

-5 Worlds Greatest

-5/5 Figure 4 Rotations

-5/5 Cossack Squats

*grab DB

:20 single DB OH carry / side

:20 single DB carry w/ elbow at 90* / side

4/4 suitcase lunges

3/3 Devils Press

5 Goblet Squats

METCON

AMRAP – 20

30/25 cal row/ski

20 DB Squats (50/35s)

10 Devil Press 50/35s

3 Rope Climbs

NOTES – if grip blows up and you aren’t super confident in footwork go to half rope climbs. Grip fatigue needs to be managed from the start. MODIFY Rope Climbs – 1-2 Pulls OR 5 Rope get ups

STRENGTH

Every 2 Minutes x 5 Sets

3 Deadstop Deadlifts

*start moderate and build to a heavy triple for day

*bar must come to a complete stop but hands must stay on bar