Fitness
A. Press
3×7; Across; Rest 2 min
Training notes:
-Find a weight that is challenging but sustainable for 3 sets. First set should probably be a 7/10 in terms of difficulty. Last set should be an 8/10 – maybe a 9/10.

B. EMOM 8:
1st: 30s strict hanging leg raises
2nd: 30-45s FLR on rings
Training notes:
-Modify hanging leg raise so that you can do 30s unbroken to start with – if you end up fractioning on the last round or two, that’s fine.
-FLR (or scaled option) should start at 45s. Break if you start to lose positions – but choose a variation that allows you to maintain at least 30s per round.

C. 10 min AMRAP:
10 DB step-ups, alternating
10 burpees
10 row/bike calories
Training notes:
-DB step-ups should be heavy enough that they are challenging – but choose a box height that allows you to step onto the box without compensation.
-Use the bike/row to control your pace on this. Slow down to recover for your next set as necessary.

Performance
A. Press
3×7; Buliding; Rest 2 min
Training notes:
-Build in weight each set. You should have three “working” sets though – meaning that each set that “counts” should have RPE of at least 7/10.
-Top set is not necessarily a 7 rep max.

B. EMOM 8:
1st: 1-2 rope climb
2nd: 5 strict weighted ring dips
Training notes:
-Can scale up rope climbs to legless as necessary – but don’t do legless just because you don’t know how to efficiently wrap the rope with your feet. Work on your skills, you oaf.
-Weighted ring dips must be unbroken. Adjust weight throughout as necessary – both movements utilize pecs heavily.

C. 10 min AMRAP:
5 DB burpee box overs (50/hand to 20” – 35/hand to 16”)
10 row/bike calories
Training notes:
-Use the row/bike as a pacer for burpee box overs. Burpee box overs should be a grind – don’t let yourself get too slow on those.