Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 Sets of:
10 Banded Hollow Body Y-Pull/Lat Pull Down
10/10 Split Stance Bottom Up KB Press
3/3 TGU
Metcon (2 Rounds for reps)
EMOM 10:
Odd: 1-3 Rope Climb
Even: 6-10 HSPU
You should have at least 15 seconds rest after the last repetition of both exercises.
Strict HSPU if possible.
Metcon (AMRAP – Rounds and Reps)
AMRAP 14 Min:
50 Wall Ball @ 20/14 lbs
40 KBS @ 70/53
30 Hang Power Clean @ 135/95
Variation 1:
40
40 @ 53/35
30 @ 95/65
Variation 2:
40 @ 14/10
40 @ 35/25
30 @ 65/45