Skill: Hollows/Rope Climbs

Warm up with some rope climb technique practice

5 min EMOM

Odd: 10 Hollow Rocks or 10 V-ups

Even: 1 rope climb 15’/12’/10’ (pair up)

 

Strength: Strict Press

1-2 warm up sets, work up to 60%

1 x 5 @ 70%

2 x 3 @ 80%

3 x 2 @ 90%

 

WOD A: 5 min AMRAP 

25 squats

5 dead lifts 225/155

Scale 1: 185/125

Scale 2: 65% of your dead lift 1RM

 

Rest 3 mins

 

WOD B: 5 min AMRAP 

20 DUs (60 singles 3:1)

10 Straight leg sit ups

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