Recommended Warm UP (10 Minutes):

30 Calorie Row

20 Incline Push Ups

10 Shoulder Rolls


5 Rounds for Time:

2 Legless Rope Climbs

50’ Handstand Walk

5 Power Cleans (225/1553)

50’ Handstand Walk

20 Minute Time Cap

This is a very challenging workout.  Pick appropriate scaling options to stay moving.

Scaling Options:

Legless Rope Climb  Rope Climb with feet  5 Strict Pull Ups per rope climb

Handstand Walk  Cut down the distance  5-10 Handstand Push Ups  10-15 Push Ups

Power Cleans You can use a heavy sandbag if you have some at your gym!


Bench Press (20 Minutes)


*Try to increase your weight each set finishing with a heavy set of 2 for the day.  Do 5 Strict L-Pull Ups after each et or just work on regular strict pull ups.

Skill Work