*Do a set every 1 minute 30 seconds.
3 Bench Press @ 6.5/10 RPE
3 Bench Press @ 7.5/10 RPE
3 Bench Press @ 8/10 RPE
3 Bench Press @ 8.5/10 RPE
3 Bench Press @ 9/10 RPE)
Double Kettlebell Front Rack Walking Lunges 4×10
*Do a set every 2 minutes.
<16 Minutes>
10 Double Kettlebell Front Rack Walking Lunges @ 7/10 RPE
10 Double Kettlebell Front Rack Walking Lunges @ 7.5/10 RPE
10 Double Kettlebell Front Rack Walking Lunges @ 8/10 RPE
*Record your last round of 80%
<22 minutes>
AMRAP 8 minutes
1 Legless Rope Climb (15ft)
5 Wall Facing Strict Handstand Push Ups
-Rest 2 minutes-
AMRAP 12 minutes
15 Dumbbell Push Press (2×50/35)
30 Second L Sit
15 Ring Rows (feet elevated)
Scaling Option:
AMRAP 8 minutes
1 Rope Climbs (15ft) (OR 3 Strict Pull Ups)
3 Strict Handstand Push Ups (OR 6 Handstand Push Up)
-Rest 2 minutes-
AMRAP 12 minutes
12 Dumbbell Push Press (2×35/15)
12 Second L Sit
12 Ring Rows (feet on ground)
Warm Up
<10 Min>
4-6 minutes moving through:
500m Ski OR Row (moderate)
5 Strict Pull Ups
:20 Wall Facing Handstand Hold
10 Shrugs in Handstand
5 V Push Ups
10 Abmat Sit Ups
Workout Prep
1 Set (at workout pace):
1 Legless Rope Climb
2 Wall Facing Strict Handstand Push Up
2 Dumbbell Push Press (at workout weight)
4 GHD Sit Ups
3 Ring Rows (feet elevated)
Barbell Prep
2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)