Warmup
Time: 10
1 min Hold in Bottom of Squat
+
20s Hang from Pull-up bar
10 Scap Pull-ups
10 Scap Push-ups
10 Air Squats
x2
Part 1
Time: 40
Primary: Plumbing - Secondary: Plumbing
2 Rounds (35 min Cap)
40 Ring Rows
30 Front Squats 95/65->75/55->55/35->Goblet
20 Hollow Body Rocks->2x Bent hollow rocks
30 Push Press 95/65->75/55->55/35
40 Deadlifts 95/65->75/55->55/35->KB Deadlift
Athletes should expect, and focus on, a deep burning in this one. Go for big sets and go as deep into that burn as possible. Remind athletes to focus on perfect form and full range of motion throughout.
Part 2
Time: 10
Primary: Plumbing - Secondary: Ventilation
In 40s
15 Jumping Pull-ups
AMRAP Burpees->Bodybuilders->To Box (in remaining time)
This should be all out, jumping pull-ups should be as fast as possible (with control). Athletes should quickly transition into their burpee variation and hold their 100% effort all the way to the end.