0:00-10:00 

Establish a heavy strict press

 

10:00 – 36:00 (26 min cap) 

Round 1

300’ Single arm OH lunges (switch every 50’), 50/35

30 Alt BMU (modify w/hardest pull)

 

200’ Single arm OH lunges

20 Alt Wall Climbs

 

100’ Single arm OH lunges

10 Alt Rope Climbs

 

Round 2

300’ Double front rack Lunge, 50’s/35’s

15 Synchronized BMU

 

200’ Double Front Rack lunge

10 synchronized Wall climbs

 

100’ double front rack lunges

5 Legless Rope Climbs (mix anyway)