Warm Up/Skill Work
10 min AMRAP for Quality
2/1 Legless Rope Climbs
10 Strict Toes to Bar
50’ Handstand Walk
Strength
Overhead Squat
3-3-2-2-1-1-1
WOD (13 mins)
“2223 Intervals”
2 minutes on, 1 minute off:
2 Rope Climbs
10/7 Cal Ski Erg
Max Reps OHS (155, 105)
4th Round extends to 3 minutes. Go until 75 reps of the overhead squat are complete.
Regional – 60 Reps
Open – 1 Rope Climb, 60 Reps