Foundational Strength #1 (No Measure)

3 Rounds (NFT):

6 Strict pull-ups

8 Push-ups

10 Candle stick squats (https://www.youtube.com/watch?v=-WpjbDONViU)

*Progress the difficulty of the movements each round if you were able to go unbroken (Ex. weighted pull-ups, move hands down on push-ups/ring push-ups, etc.)

Rope Climb Practice (No Measure)

8 minute skill workshop:

Foot holds on rope

*Accumulate 20 seconds (or 5 attempts) on rope with rope anchored on feet. https://www.youtube.com/watch?v=D32_1gwq35E

Metcon (Weight)

10 unbroken pressing complexes (1 shoulder press, 1 push press, 1 push jerk) for a total of 30 reps.

*Add 5-10 pounds if you were able to go unbroken last time. 1 attempt max. If you fail with shoulder presses then continue with just push press + push jerk until you complete the 30 total reps.

Metcon (Weight)

EMOM x 20 minutes:


2 Hang cleans with 5 second hold in the bottom position of each rep.


10 Bar facing burpees

*Add 5-10 pounds to load used on 03/05/2015.


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