Go Slow. Go Steady

Strength

30min AMRAP

FITNESS

30min AMRAP

Run 600m

3 Rope Walks or Trap to Stand

6 DBL DB Strict Press 35s/20s

9 Front Squats or OHS 75/55

12 Ring Rows or Pull-ups

PERFORMANCE

30min AMRAP

Run 800m

3 Rope Climbs

6 DBL DB Strict Press 50s/35s or Strict HSPU

9 Overhead Squats 95/65

12 Pull-ups

COMPETITION

30min AMRAP

Run 800m

1 Legless Rope Climb + 3 Rope Climbs

6 Wall Facing sHSPU

9 Overhead Squats 135/95

12 C2B Pull-ups