Warm-Up
3 Rounds:
1 Minute Row at RPE 6
Then,
12 Ring Rows
12 Air Squats
6 Broad Jumps
Strength
Back Squat
5 rep @ RPE 6
5 rep @ RPE 7
5 rep @ RPE 8×3
Objective: Build to an RPE of 8 for 5 repetitions in the Back Squats for 3 sets of 5 repetitions.
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 a bodyweight workout.
Variation A:
6 Minute AMRAP:
6 Chest-to-Bar Pull-Ups
12 Wall Balls, 20#/14#
[2 Minute Rest]
6 Minute AMRAP:
30 Double-Unders
6 Hang Squat Cleans, 115#/75#
Variation B:
6 Minute AMRAP:
6 Handstand Push-Ups
12 Jumping Squats
[2 Minute Rest]
6 Minute AMRAP:
30 Double-Unders
12 Single-leg Squats
Workout Tip
For both variations make sure that each set is completed in unbroken sets, scale movement, or load as needed.