Tuesday 7/15/25

"Warm the waters and the fish will thrive, chill the waters and the fish will die. Be careful of the culture you create."

RX

5 rounds for time:
12 KB goblet squats (35/53 lb)
1 legless rope climb (15/15 ft)
12 single-arm KB box step-ups (20/20 in)
6 strict pull-ups

INTERMEDIATE

5 rounds for time:
12 KB goblet squats (26/35 lb)
1 rope climb (15/15 ft)
12 single-arm KB box step-ups (20/20 in)
3 strict pull-ups

BEGINNER

5 rounds for time:
12 air squats
3 pull-to-stands
12 box step-ups (12/20 in)
3 ring rows

SKILL WORK

Post-workout
3 sets:
5 KB windmills/arm
– Build in load, but only as quality mechanics allow.