A. T(2-3) 4 Rounds [36]: 20 Bike Cals + 20 Row Cals (2PW)20 Row Cals + 20 Bike Cals (2PW)20 Synchronized Thrusters (45/33) (2PW)30 Burpees (1PW)Rest [2] between rounds
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A. [10] Rope Climb technique/play*Those with strength for multiple chinups should strive for proficiency in the ‘leg wrap’ or performing LLRC. Those without strict chinups should work on developing time hanging from the rope (0:10 on/0:20 off) or using a
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A. T(2-3), OTM [40]; 5 rds x [8][2] Row for max meters, 1PW, switch anytime[1] L-sit/Hollow hold, 1PW, switch anytime[2] Handstand skill practice (coach’s choice) or 1A KB OH Walk[1] Burpees – synchro as a team or 1PW[2] Rest