Strength
4 sets of:
2 rope climbs (“Sport” tier work on legless rope climbs, “Life” and “Fundamentals” modify as needed)
10 strict ring dips
1 ME L-sit hold
Metcon
Sport
EMOM 18:00 alternating:
Min. 1: 8 deadlifts @ 60-65% of 1RM
Min. 2: :20 ME Assault Bike or calorie row sprint
Min. 3: 2-3 muscle ups (bar or ring)
Life
EMOM 18:00 alternating:
Min. 1: 8 deadlifts @ 55-60% of 1RM
Min. 2: :20 ME Assault Bike or calorie row sprint
Min. 3: 2-3 jumping muscle ups
Fundamentals:
EMOM 18:00 alternating:
Min. 1: 8 deadlifts – choose load; moderate
Min. 2: :20 ME Assault Bike or calorie row sprint
Min. 3: 5-7 burpee pull ups
