A. 3 sets of the following:

– HSPU complex on box: 1 box walk up + 2 strict box HSPU + 3 per side shoulder taps in pike

– 2 seated rope climb foot holds to stand. (Sit on box or bench –> clench rope between feet –> stand on feet)

– :30-:60 sec rest.  

B. 12 min AMRAP @75%:

Partner A: 400m Run (500m Row)

Partner B: Accumulates rounds of the following:

– 1 Rope climb

– 4 unbroken lengths KB mixed grip carry (one overhead, one by side) Perform inside. Athlete chooses load. 

C. EMOTM 8 min:

1. Unbroken HSPU (rx: 8-10; fx: 6-8;  challenge: 12-15)

2. Unboken Pull-ups (rx: 8-10; fx: 6-8; challenge: 12-15)