3 RDS
200m run
10 One Arm Devil Press 50/35
1 Rope Climb
Rest 3 minutes
2 RDS of
400M run
15 One Arm Devil Press 50/35
2 Rope Climbs
Rest 3 minutes
1 RD of
800m run
30 One Arm Devil Press
4 rope climbs
3 RDS
200m run
10 One Arm Devil Press 50/35
1 Rope Climb
Rest 3 minutes
2 RDS of
400M run
15 One Arm Devil Press 50/35
2 Rope Climbs
Rest 3 minutes
1 RD of
800m run
30 One Arm Devil Press
4 rope climbs
A: On the 2 minutes at increasing loads x 12
1 power clean + 1 low hang full clean (below the knee) +1 jerk
B: Back squats
6x8 at 55%