FRI WOD Recording: Here


The row/bike or run, should take around 2-3 minutes to complete and is a buy-in to the rest of the workout. Chip away at the squat cleans in sets of 5-10 reps. If you were fresh, you could easily do 10 in a row. If you’re using a dumbbell, do 30 total squat cleans alternating arms every rep. Take one db and hold it anyway you’d like for the step ups, try to go unbroken. The handstand push ups are strict, use abmats to scale or do elevated handstand push ups or inverted push ups. Then go back up the ladder faster! Target 18-24 minutes. There is a 27 minute cap.

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