Warm up

• 20 glut bridges 
• 10 hollow rocks
• 10 supermans 
• 40 fast high knees
• 10 single arm burpees , alternate arms
• 10 ring pulls 
• big 6 

 

warm up and review cluster

Strenght

Incline Bench Press 5 4 3 2 2

20 glut bridges/ weighted on not

wod FT

21 clusters   115/85 – 95/65
3 Rope Climbs
15 clusters
2 Rope Climbs
9 clusters
1 Rope Climb

Scaled 

21 clusters  @ manageable weight
15 Ring Rows or 2 lying down rope climbs or 20 sec hangs
15 clusters 
10 Ring Rows or 2 lying down rope climbs or 20 sec hangs
9 clusters 
5 Ring Rows or 2 lying down rope climbs or 20 sec hangs