Warm Up – Dice Game
Review Squat Form – Flower Squats

5 Mins EMOM-
30 Mountain Climbers
1 Obstacle
Squat Hold

AMRAP 1
Green Monkey Bars
Orange Rig
10 Squats (Challenge w/ weight)
Rings
Spiderman Crawl Lane (challenge – weight)

AMRAP 2
Row of Walls (Challenge – Slam Ball)
Rope Plate Pull
8 Cals
Traverse Wall (Challenge – Whole thing)
20 toe taps


Elite:

Warm Up
Tabata – Burpees and Dead Hang

Rope Climb Review Week:
Go over rope climb techniques, split into groups among 3 ropes and have everyone take turns practicing. (10-12 Mins)
Review the different muscles that are at work with a rope climb and how to work on the upper body strength through pull-ups and inverted rows.

3 Rounds:
10 Pull Ups
Row of Walls
20 Plank Shoulder Taps
15 Slam Balls
Monkey Bars (Silver)
Traverse Wall