GENERAL PHYSICAL PREPARATION
WARM UP
3 Rounds:
5 Hang Muscle Cleans
5 Upright Rows
5 Push Press
5 Barbell Curls
5 Bent-over rows
5 Yoga Push-ups

*Rest 60s, add light weight

STRENGTH/SKILL
Rope Climb
*5-8:00 practice
*From mini ropes, working proper foot placement and hook
*If efficient w/ foot work, perform 1-3 seated l-sit climbs from floor.
Handstand Push-ups (4×5)
*Strict or kipping
*Adv: Deficit
*Rest 60s.
*Scale = Seated DB Shoulder Press, Neutral Grip: 4 x 5
Supinated Grip Barbell Row (3×10)
*Rest 30s.
*AHAP
Trap 3 Shrugs (3×10.10.10)
*Rest 30s.
Hollow Hold (8x10s.)
*8 x 10s work/20s rest