4 Rounds of:
100m Run
5 Strict Pull Ups
:15 Dip Support Hold (hold at top of rep, straight arms)
SKILL WORK (11 Min)
Rope Climb
Take athletes through progressions
Leg Wrap-J Hook-Seated Rope Lowers-High Knee-Full Extension Experienced athletes accumulate up to 15 Legless Rope Climbs
MOVE STEADY (22 Min)
AMRAP 22
250m Row
30 Single-Arm DB Hang Cleans (15/side)
250m Row
30 Single-Arm DB Push Press (15/side)
Rest 1:00
Choose your own weights
FOR COMPLETION (10 Min)
:90/side Door Frame Chest Stretch
2:00/side Pigeon Stretch
2:00 Child's Pose
NOTE:
Subbing the run for a 500m Bike or 200m Run today can work just as well. Focus on proper movement rather than the biggest DB in the gym.