Skill: “Get Upside Down and Climb”

EMOM x 3

24’ HS Walk (40 seconds of practice) or 2 Wall Walks

EMOM x 3

3 Strict HSPUs (Rx+ 4-5 Deficit HSPUs)

 

Then 5 mins for 2 Rope Climbs plus 7 straight leg after each climb

 

Strength: Bench

1x4 @60%

1x4 @70%

2x3 @80%

1x3 @85%

 

WOD: Ascending Ladder: 9 min Time Cap

Rep Scheme: 3-6-9-12... 

Dead Lifts 225/155

Toes to Bar

 

rest 3 mins

 

Core Finisher:

EMOM x 2

Each Min: 10 sec hollow hold, 10 secs rest, 10 sec Hollow Hold, 30 sec rest

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