3 MINUTE JUMP ROPE
15 OVERHEAD SQUATS W/ROPE
15 PUSH PRESS FROM SQUAT
10/10 OVERHEAD WALKING LUNGES
WARM UP
10 JUMP SQUATS
10 PUSH UPS
5 INVERTED RING ROWS
1 HAND STAND HOLD
5 ROUNDS
WORK OUT PARTNERS
TIMER
1 – 5 , 5 – 1 PULL UPS
1 ROPE CLIMB
1 – 5 , 5 – 1 WALL CLIMBS
1 – 5, 5 – 1 RING DIPS
WORKER
HANG CLEAN SQUATS OVERHEAD PRESS 115/65
AMRAP UNTIL TIMER FINISHES
EXAMPLE:
FIRST ROUND
TIMER
1 PULL UP
1 ROPE CLIMB
1 WALL CLIMB
1 RING DIP
WORKER
HANG CLEAN SQUAT OVERHEAD PRESS
AMRAP UNTIL TIMER FINISHED
SWITCH
SECOND ROUND
TIMER
2 PULL UPS
1 ROPE CLIMB
2 WALL CLIMB
2 RING DIP
WORKER
HANG CLEAN SQUAT OVERHEAD PRESS
AMRAP UNTIL TIMER FINISHED
SWITCH
CONTINUE ABOVE PATERN CLIMBING UP THE LADDER TO 5 REPS
REPEAT 5 REPS AND WORK BACK DOWN TO 1 FOR COMPLETION.
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