STRENGTH FOR LOAD

• 10RM Back Squat

WORKOUT

4 ROUNDS FOR TIME

• 75 Double Unders
• 15 Hang Squat Clean (95/65)|(65/45)

-11:00 Hard Cap-

SCALING

Double Unders – Replace with Plate Hops to a 45# plate to keep the jump similar or go to 2x Single Unders.

KLO 6 AEROBINEN

2 rounds for quality:

• 500m Row
• 25 Hand-Release Push-Ups (scale reps or do on your knees if needed)
• 400m Row
• 20 Hand-Release Push-Ups
• 300m Row
• 15 Hand-Release Push-Ups
• 200m Row
• 10 Hand-Release Push-Ups
• 100m Row
• 5 Hand-Release Push-Ups

In the second round replace the rowing with Ski erg and HRpush-up to Russian KB swings (24/16 kg)

KLO 19-20 ROOKIE WOD

HANDSTAND/ROPE CLIMB SKILLS

WORKOUT AMRAP x 12 MINUTES

• 12 x Sit-Ups 
• 8 x Box step up w/wall ball or plate  (20/14)
• 12/9 Cal. Bike or row