Standing Lower:
5 Rope Legless Climbs
15 Power Snatch 135lbs
5 Rope Climbs
Rest 5 minutes
3 RFT
150′ Farmer Carries Plate pinch 45/35lb
50′ HS Walk
Rest 5 minutes
5 RFT
15 Kb Swings 32/24kg
16 Db Snatch 50/35 lb
Standing Upper:
5 Rope Climbs
15 Squat Snatch 105/70 lbs
5 Rope Climbs
Rest 5 minutes
3 RFT
150′ Suit Case Carry Plate pinch 45/35lb
50′ Length Lunge Walk OH Db Walk
Rest 5 minutes
5 RFT
15 1 arm Kb Swings 24/16kg
16 Db Snatch 50/35 lb
Seated:
5 Rope Climbs 10’/7′
15 Power Snatch 75/40 lbs
5 Rope Climbs
Rest 5 minutes
3 RFT
50′ Crawl
25′ Db Crawl 50/35lb
Rest 5 minutes
5 RFT
15 Double Kb Swings 12/8 kg
16 Db Snatch 35/20 lb.
