Strength
Rope climb skill work
3x
A1) 6 rope pull up 2.1.x.2
A2) 12 ½ Kneeling single arm DB press 3.1.x.2
A3) 30 Second sorenson hold
Metcon
3 rounds
10 strict pull up
20 push up
30 oh lunge step 45/25 plate
Rope climb skill work
3x
A1) 6 rope pull up 2.1.x.2
A2) 12 ½ Kneeling single arm DB press 3.1.x.2
A3) 30 Second sorenson hold
3 rounds
10 strict pull up
20 push up
30 oh lunge step 45/25 plate