8.25

3-5 minutes of workout prep
ARE squats
TGU x 3/side
push up plus x 10
Scap pull up x 10
plank walk outs x 10 with 2 sec. hold

then

A.1 Clean + Front Squat; 1+1 x 3
A.2 seated legless rope climb x 1-2 x 3
A.3 strict HsPu by feel x 3 sets
+
10 minute EmOM
odd = 20 sec. sprint on AB
even = 40 sec. amrap (5 DB thrusters, 40/20# per hand + heavy farmers walk)
+
10 minute EmOM
odd = 200m run
even = 20 sec. amrap (double kb front rack hold @ 55/35# per hand – fingers much be touching)




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