10 Boot Straps with 3s Pause
10 T Pushups
10 Hollow Hold Shoulder Flexion
Warm-up 2-3 Rounds of
9 Goblet Squats
7 American KB Swings
5 Bar Kip Swings
Deadlift 5×3 Every 3 Minutes
Intent: Complete 3 reps of deadlift every 3 minutes for 5 rounds. Start at a moderate to heavy weight (80-85% of your 1 rep max) and work up with each set as tolerated.
5 Rounds for Time: (22 MIN CAP)
25 Wall Balls
20 Alternating Dumbbell Snatches
15 Box Jumps
10 Chest to Bar Pull-ups
RPE 7: Short of breath, can only speak in short sentences
Intent: Today’s workout will be all about pacing! Start slow to set yourself up for success in the later rounds. Break your wall balls up right from the start and work on staying calm and breathing through them. Choose a moderate weight for the dumbbell snatches. Chest to bars may be modified with regular pull-ups, banded pull-ups, or ring rows. There is a 22 minute time cap on this workout, but your goal is to be in the 15-20 minute range.