GENERAL PHYSICAL PREPARATION
WARM UP
Complete with an empty barbell:
30 Single Unders
5 Barbell Rows
5 Front Squats
5 Push press
20 Walking Lunges
3 Barbell Rows
3 Front Squat
3 Push Press
30 Single Unders
STRENGTH/SKILL
Rope Climb (5×1-2)
*Work proper foot placement with short ropes
Handstand Push-ups (5×4-6)
*Strict reps
*Rest 90s
*Scale to seated DB strict press 4×8
METABOLIC CONDITIONING
Metcon (Time)
4 Rounds for total time:
30 Double Unders
20 Walking Lunges (BW) (total reps)
10 Barbell Rows (135, 95)
2 Wall Climbs
Rest 90s.

*18:00 CAP