4220 Saturday 9/20/2025

A
1000m row
20 walking lunge
10 hanging knee raise
10 Russian swing
10 pushup shoulder taps

B
4 cluster sets of 3x3 bench

1 set = 3 reps, rest 5 seconds, 3 reps, rest 5 seconds, 3 reps. Rack the bar while resting the 5 seconds.

C
"Iron Claw"
25 AMRAP
Alternating full rounds

12 Sandbag lunge 100/75
9 T2B
6 deadlift 225/155

*Every 2:30, starting at 0:00
1 legless rope climb / 1 rope climb each, partners can go at the same time

Flow:

Partners will alternate full rounds aiming for 1:30 or less rounds. Every 2:30 mins starting at 0:00 both partners will do one legless rope climb for guys, one regular rope climb for ladies. If the 2:30 mins is in the middle of a round, stop and both perform the rope climbs then the partner working will return to their round.