Warm-up
10 Min AMRAP
2 Pull to Stands
10 Squat(s) Therapy against the wall
15/12 Calories on ERG
Skill
Legless Rope Climb
-if you don’t have the kip down now is the time to work on it
Strength
Box Squat with Chains
3-3-3-3-3
-Between sets complete 5 Bent Over DB rows on each side
WOD 1
10-8-6-4-2
Bar Muscle-up
Front Squat
Games- 225,155
Regional- 205,135
Open- 185,115
Rest 5 Minutes
WOD 2
1000m Row
10/7 legless rope Climbs