Pre WOD:

A, Single Leg Strength:
3 set*12 Back Rack Reverse Lunges

Build to RIR 2

B, Pulling Strength:
Level 1:
3 sets*10 m Hand over Hand Sled Pull

  • Adjust Weight to 3 meter in reserve

Level 2:
E3MOM for 9 min:
60 sec of max Rope Climb

Level 3:
E3MOM for 9 min:
60 sec of max Legless Rope Climb

WOD:

“Cardio Paradise”
15 min Amrap: YGIG
10/7 Cal Row
10 Air Squats
20 Double Unders
– Rest 3 min
10 min Amrap: YGIG
6 Burpee Pull Ups
6 SA DB Box Step Overs 24/20 inch 1*22.5/15 kg (50/35 lbs)
– Rest 3 min
5 min Amrap: (Split as needed)
Max Alt Single Arm Devil Press 1*22.5/15 kg (50/35 lbs)

Post WOD:

Upper Body Accessories 2A
3 Rounds for quality:
12 JM Presses
15 Barbell Biceps Curl

– Adjust Weights to RIR 2