3976 Saturday 1/11/2025

A
1 minute thoracic foam roll
10 Russian swings
10/10 single leg KB RDL
20 cal row
10 American swings
20 cal ski
5 wall walk

B
Deadlift
7-5-3-5-7
*5-7 heavier than 7-5

C
“Love/Hate”
Part A:
From 0:00 to 20:00
10 rounds of DT 155/105
Max cal ski in remaining
*Alternate full rounds of DT

“DT”
12 deadlifts
9 hang cleans
6 shoulder to overhead

Rest until 22:00

Part B: 22:00-40:00
20 Rounds of Cindy
Max rope climbs in remaining
*Alternate full rounds of Cindy

“Cindy”
5 pull ups
10 pushups
15 air squat

Flow:
At 0:00 partners will alternate full rounds of DT until 10 total rounds are completed. In the remaining time until 20:00 partners will accumulate max calorie ski, switching as desired. At 20:00 partners will rest until 22:00 and will then alternate full rounds of Cindy until 20 total rounds. In remaining time partners will accumulate max rep rope climbs. Score is calories on ski + total rope climb reps.