Compete

PART 1: EMOM8 Rope Climbs or Legless Rope Climbs

EMOM8 Rope Climbs or Legless Rope Climbs

*Athlete chooses number of Rope Climbs

*Score = Sum Total Rope Climbs

PART 2:

AMRAP 20:
5 Strict Pull-ups
10 Alternating Dumbbell Snatches 50/70 M 35/50
15 Lateral Dumbbell Burpees
*Score = Rounds + Reps

 

Train

PART 1: EMOM8 Rope Climbs or Legless Rope Climbs

EMOM8 Rope Climbs or Legless Rope Climbs

*Athlete chooses number of Rope Climbs

*Score = Sum Total Rope Climbs

PART 2:

AMRAP 20:
5 Strict Pull-ups
10 Alternating Dumbbell Snatches 50/70 M 35/50
15 Lateral Dumbbell Burpees
*Score = Rounds + Reps

 

Sweat

PART 1: EMOM8 Rope Climbs or Legless Rope Climbs

EMOM8 Rope Climbs or Legless Rope Climbs

*Athlete chooses number of Rope Climbs

*Score = Sum Total Rope Climbs

PART 2:

Workout Definition

AMRAP 20:
5 Strict Pull-ups
10 Alternating Dumbbell Snatches 35/50 M25/40
15 Lateral Dumbbell Burpees

 

AT HOME:
AMRAP 20:
10 Sit-Ups
10 Alternating Dumbbell Snatches or 20 Jumping Lunges
15 Lateral Dumbbell Burpees or Burpees