A. Warm up 20 min
B. Strength/Skill
4 rnds
Front Squat 80% x 3reps (first set) followed by 3 sets of 85% x 3-5 reps
Rest 60 sec
Rope Climb (Choose your Czech version 1-4 depending on your strength ) 3 reps per arm
Rest 90 sec
*When you finish the 3 rnds then 1 set of 1 min amrap rope climb use legs
C. Conditioning
For Time
7 rnds
5 Touch and go Clean and jerks (start from 60%, at every round add 5 kg, when you are not able to keep the touch and go reduce weight and continue)
35 unbroken du
6/4 pull ups
4/2 Chest to bar pull ups
2/1 Bar muscle up
Rest 1 min at the end of each round
B. Strength/Skill
4 rnds
Front Squat 80% x 3reps (first set) followed by 3 sets of 85% x 3-5 reps
Rest 60 sec
Rope Climb (Choose your Czech version 1-4 depending on your strength ) 3 reps per arm
Rest 90 sec
*When you finish the 3 rnds then 1 set of 1 min amrap rope climb use legs
C. Conditioning
For Time
7 rnds
5 Touch and go Clean and jerks (start from 60%, at every round add 5 kg, when you are not able to keep the touch and go reduce weight and continue)
35 unbroken du
6/4 pull ups
4/2 Chest to bar pull ups
2/1 Bar muscle up
Rest 1 min at the end of each round
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