- 1. Warm-up
- 4 Steady Rounds:
- 200m run
- :20 of Alternating Jumping Lunges
- 10 Single arm KBS (light)
- 2. OLY
- Find your 1RM Split Jerk
- 3. Met-Con
- AMRAP 6 Minutes:
- 20 Lateral Bar Jump Overs
- 5 Front Squats 225/155lbs (from the floor)
- 4. Accessory
- For time:
- 4 Legless Rope Climbs
- Rest :90
- 3 Legless Rope Climbs
- Rest :60
- 2 Legless Rope Climbs
- If 9 Legless is out of the question, complete the test with standard Rope Climbs