General Warm-Up
2:00 Cardio Choice
:15/:15 Passive Hang + Active Hang
:10 Hollow Hold
5 Slow Tempo Goblet Squats
5/5 Single Arm Kettlebell Bent Over Row
10 Bar Kip Swings
:10 Hollow Rocks
5 Slow Tempo Goblet Squats
5/5 Single Arm Kettlebell Bent Over Row
Specific Prep
6 Pause Front Squats (Empty Barbell From the Rack)
10 Dual Kettlebell Gorilla Rows @ warm-up loads
4 Pause Front Squats @ 40% of 1RM Front Squat
8 Dual Kettlebell Gorilla Rows @ working loads
Build to Starting Load on Paused Front Squat
Strength: Pause Front Squat + Kettlebell Gorilla Row
15:00 EMOM:
Minute 1: 6 Pause Front Squats (21x1 Tempo)
Minute 2: 16 Dual Kettlebell Alternating Gorilla Rows
Minute 3: Rest
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Front Squat at 60-65% of 1RM Front Squat
Dual KB Gorilla Row: 2 x 24/20kg
Tempo is 2-count eccentric, 1-second pause at the bottom, fast concentric driving through the elbows, 1 reset breath at the top. Athletes should select a load that allows them to hold position through the pause on every rep. The Gorilla Row should be performed with full range, flat back, and alternating arms with control, not speed.
Conditioning
For Time
5 Rounds:
1-2-3-4-5 Wall Walks
10 Toes to Bar
50 Double Under’s
Time Cap: 8:00
Score = Time
Goals: 5:00-7:00
Stimulus: Midline Endurance / Grip Interference
RPE: 7.5/10
Primary Objective: Move through each round with consistent, unbroken Wall Walks and limit Toes to Bar to two sets or fewer per round to protect shoulder endurance across all 50 reps.
Secondary Objective: Stay unbroken or near-unbroken on the Double Unders, using the rope as a controlled transition into the next Wall Walk rather than a place to rest.
