Warm-up
20/15 Calorie Ski Erg
Then
2 Rounds
3 Wall Climbs (5 Shoulder taps on each side once you’re all the way into the wall)
10 Strict L Pull Up
10 Romanian Deadlift
Skill AMRAP
1 Legless rope Climb
50 ft Handstand Walk
Strength
Every 3 Minutes for 15 Minutes
DT complex
12 Deadlifts
9 Hang Power Cleans
6 Deadlifts
-Hands stay on the bar
-Ascend in weight each set and see what you can do
WOD
3 Rounds
500m Row
30 Toes to Bar
20 DB Hang Squat Cleans (60,45)