FITNESS
Pause Overhead Squat
3-3-3-3-3-3 Across
Complete as many rounds as possible in 12 minutes of:
15 Box Jumps
12 Dumbbell Push Press 15/10
9 Butterfly Sit Ups
70-100 Banded Pull Aparts
PERFORMANCE
5RM Front Squat
–2 minutes rest then–
Max reps @80%
Strict Press
10-10-10
For Time:
Row 50 Cal
3 Rope Climbs 15ft
15 Deadlifts 120/85
2 Rope Climbs 15ft
15 Deadlifts 120/85
1 Rope Climb 15ft
30 Hang Power Cleans 70/45
Rx+ Legless Rope Climbs
70-100 Banded Pull Aparts
Post load and scores to the whiteboard.
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