Three of Us


Three of Us

SKILL – Rope Climbs <10-mins>

STRENGTH – 8-min EMOM (Alternating) 

Station 1:  1-3 Rope Climbs
Station 2:  Handstand Skill (HSPU/Walking/Holds)

L1: 1-2 Legless Rope Climbs, 25ft Handstand Walk 
L2: 3 Rope Climbs, HSPU (Pick a number make it challenging or make them deficit or strict)
L3: 1-2 Rope Climbs, HSPU off a box (Pick a numnber of challening HSPU off a box) 
L4: 6-8 Strict Ring Rows (Slow), Pick a number of challenging Push-ups

METCON – 3 Rounds with a Running clock.. Responsbile for own rest 

10 Back Squats 
200m Run 

(Rest 2-mins) 

L1: 225/155
L2: 185/135 
L3: 135/95 
L4: Goblet Squats, 100m Run 

Note: There is a chance of rain all day, for gaps in rain, run. However, do the run bike equivalent of a 200m Run

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