Warm-Up
3 Rounds:
15 Wall Balls
10 Ring Rows
5 Burpees
Strength
Push Press
6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8×2
Objective: Build to an RPE of 8 for 6 repetitions for 2 sets at an RPE8 for the push press. In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
For Time:
15-12-9-6
Front Squats, 155#/105#
15-12-9-6
Chest-to-Bar Pull-Ups
150-120-90-60
Double Unders
Variation B:
For Time:
30-20-10
Push-Ups
30-30-30
Air Squats
60-60-60
Mountain Climbers
120-120-120
Double Unders
Workout Tip
For Variation A, make sure the load ion the barbell is moderate, and all the sets should be completed in 3 sets or less.