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Thursday, October 28, 2021


4 Sets for Quality:

10 Turkish Get-ups (5/Side)

50’ Single KB Overhead Carry/Side

10 Internal/External Rotations w/KB

Note: If you have been feeling the need to focus on strengthening specific muscles in your shoulders and hips, Thursdays will be an excellent time to build that strength and control. 


20 Minute EMOM

  1. 2 Rope Climbs
  2. 12 Hang Power Cleans
  3. Max Double Unders
  4. Rest

Rx+: 115/85, Double Unders

Rx: 95/65, Double Unders

Intermediate: 75/55, Either DU or SU, Rope Pull-ups from Floor

Beginner: 10 Ring Rows, 55/35, Single Unders

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