STRENGTH

1a) DB Bench Press w. a rotation: 5 x 8. Rest 30s.
– neutral to pronated grip
1b) Iso-dynamic KB Rows: 5 x 8 each. Rest 30s.

METCON 

For time:
40 KBS (53, 35)
4 Rope Climbs
30 KBS
3 Rope Climbs
20 KBS
2 Rope Climbs
10 KBS
1 Rope Climb

Rx+:(70, 53) (Legless Rope Climbs)
18:00 Cap

EXTRA CREDIT

Prone Rear Lateral Raise 21s: 3 x 7-7-7. Rest 60s.
7 pronated grip + 7 neutral grip + 7 supinated grip