111622

Happy Birthday Coach Masters!

Warm-up:
6 Spiderman lunge
4 Inchworm
200m Run
10 Cossack squat
10 Ring row
10 Tuck-up
10 Bootstrapper
10 Iron cross
10 Top down deadlift
8 Clean high pull
6 Muscle clean
4 Power clean
1 Rope climb or 3 pullup/ring row + 3 T2B/knee raise

For time:
400m Run
5 Power clean (Rx-185/125, Scaled-choose a load that is tough for 5 singles and reduce load as reps go up on each set)
3 Rope climb (Rx+ legless, Sub 3 strict pullup & 3 T2B for each rope climb or 3 kipping pullup/ring row & 3 knee raise)

400m Run
10 Power clean (Rx-155/105)
3 Rope climb

400m Run
15 Power clean (Rx-135/95)
3 Rope climb

400m Run
20 Power clean (Rx-95/65)
3 Rope climb
*24 minute cap. Scale run and reps as needed to finish in under 24 minutes.

Mobility:
:30 Cat cow
:30 Child’s pose
1:00 Lying knee twist