Warm Up
Coach Flow
Strength
EMOM 8
3 Bench Press @70%
Metcon
“The Dipper Chipper”
1 Rope Climb
100 Sit-ups
1 Rope Climb
60 KBS
1 Rope Climb
40 Box Jumps
1 Rope Climb
20 Hang Cleans (75#/55#)
1 Rope Climb
Warm Up
Coach Flow
Strength
EMOM 8
3 Bench Press @70%
Metcon
“The Dipper Chipper”
1 Rope Climb
100 Sit-ups
1 Rope Climb
60 KBS
1 Rope Climb
40 Box Jumps
1 Rope Climb
20 Hang Cleans (75#/55#)
1 Rope Climb