Strength :
1) Rope Climb: 5 x 1-2. Rest 90s.
– Adv: Legless
– Int: Legs
– Beg: Ring Rows w. pause at top: 4 x 8.
2) Handstand Push-up: 5 x 4-6. Rest 90s.
– Adv: Strict or Deficit
– Int: Shoulder Press: 5 x 5
– Beg: DB Shoulder Press: 4 x 8
Metcon :
4 Rounds for total time:
30 Double Unders
20 Walking Lunges (BW)
10 Barbell Rows (135, 95)
2 Wall Climbs
Rest 90s.
Rx+:(Hang Power Snatch in Place of Barbell Rows 115, 75) (10/8 HSPU per Round in place of Wall Climbs)
L3: (20 Double Unders) (115, 75)
L2: (40s Double Under Attempts) (95, 65)
L1: (50 Single Unders) (75, 55)
18:00 Cap (including rest)