Warmup
For 8 min
30s High knees
10s Handstand hold
10 Alternating lunge steps
–Then–
2 Rounds
30s each
Bottom of the squat
Doorway chest opener
Banded pass through
Workout Notes
This workout has some challenging movements in that you don’t want to get caught up on (strict hspu and ring muscle up) scale those as needed but the rest can be plowed through with good old fashioned grunt work!
Workout
Rogue Invitational Individual Event 6
45 Sumo deadlift high pull
35 Box Step-ups w/sandbag 24”/20”
30 Strict HSPU OR seated sandbag military press
15 Sandbag cleaclean and jerk
50yd Suitcase carry (switch at 25yds)
15 Sandbag cleaclean and jerk
30 Strict HSPU OR seated sandbag military press
35 Box Step-ups (24/20 and 70/50)
45 Sumo deadlift high pull
Accessory
4 Rounds not for time
10 V-up
30s Forward plank
10 V-up
*Rest 1 min between rounds
and then