Complete as many rounds as possible in 15 mins of:
Row, 500/400 m
6 Bench Press (70% of 1RM)
3 Rope Climbs
Goal: 4+ Rounds

This workout will be relatively low volume and includes moderate weight which means we want to see you pushing intensity so long that you are feeling good. For the 500/400-meter row you should be able to get this done in roughly 1:45-2:15. Bench press is intended to be done with a moderate load. The rope climbs for 3 reps in a row should feel manageable. Those who have rope climbs will want to focus on a solid lock with your feet and big, efficient pulls. Those who don’t have rope climbs will want to modify to a jump & lock + 1-2 pulls, a lay to stand rope climb, or strict pull-ups.

Accessory Work
3 rounds for quality of:
Yoke Carry, pick load, 100 ft
Sandbag Bear Hug Carry, pick load, 100 ft
Rest 2 mins

This is intended to be done for quality and involves both the yoke carry and sandbag bearhug carry. This piece is intended to build midline strength and ideally, you are using weights that are challenging. Superset these movements and rest 2-minute between rounds. Athletes can share equipment and work in with each other as needed to get this done. The Yoke carry can be subbed out with a barbell hold for :45-1min.