A) 18:00 Strength
5×2 Front Squat
5×6 Strict toes to Bar
5x :20 Bottoms Up Hold

B) 6:00 AMRAP
1 Bear Crawl
10 Split Squats (5R/5L)
4 Burpees

24 Min EMOM
1st: 4 Bench Press
2nd: Max Bottoms Up Laps
3rd: 1 Lap
4th: :30 Side Plank (R/L)

For Time: (26min cap)
2 “L” Laps
21 Deadlifts (135/75)
21 Renegade Rows
4 “L” Laps
15 Deadlifts (155/95)
15 Renegade Rows
6 “L” Laps
9 Deadlifts (185/135)
9 Renegade Rows


15min EMOM
1st: 5 Hang Cleans
2nd: 6 HEAVY DB Push Press + 3 Burpees
3rd: 30 Plank Shoulder Taps

8min AMRAP
60 Single Unders
:30 Handstand Hold

26:00 Climb the Ladder
Add 2 Every Round
5 Cal Row
5 Pull Ups
5 Goblet Squats

Rob’s graduation workout!