200m row/run/ride/erg

Up & back lunge walks and spidermans

5x Mountain Climber Compl.

Air squats and squat rocks

Banded shoulder activations

DB snatch pulls (shrug), high elbows & snatches (light to heavy)


Skill Development

Rope Climbs


Technique Development

10 minutes


· Feet positioning/locking

· Arm pull ascending and descending





24 Minute AMRAP


·   2 Rope Climbs

·   10 Dumb-bell Snatches Alternating arms

·   10 DB Overhead forward Lunge Steps

·   10/8 Calories



·   Pace for Consistent Unbroken Sets

·   Fast recovery between each set