180720 ~ Rope Burn!

Strength:

Every 30s x 5 min

Box Squat
10×2 @ 52.5-62.5%
Speed Work

Then….

EMOM x 5 min

6 Reverse Front Rack Lunge @ Challenging Weight

Conditioning:

Rope Burn

 2 Rounds:

20 Power Cleans (155/105lbs)

3 Rope Climbs

120 Double Unders

Cash Out

Mobilize & Socialize

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