Conditioning: Alt EMOMx12
18/12 Assault Bike (or other machine) Cals
20/15 Hand Release Push Ups
55 Double Unders
10 Strict (banded) Pull-ups
“Café Bella”
3 RFT-15 Min Cap
8 Bar Muscle Ups
10 Deadlift (225/155)
2 Legless Rope Climb
10 Deadlift (225/155)
FrameWork: Scale weight as needed, sub 4 db manmakers for bar muscle ups, modify legless to normal rope climbs or 1:00 chin up hold with chin over bar (use band as needed)
LeanFit: Modify as above plus sub box jumps for deadlifts
