Bench Press, Rows, Kettlebell swings, Rope Climbs

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...

Handstand Push Ups, Rope Climbs

Metcon: Rx+: For time: 10-8-6-4-2 Strict HSPU *2 Legless Rope Climbs after each set Rx: 10-8-6-4-2 Kipping HSPU *2 Rope Climbs after each set w. legs Extra Credit: 10AMRAP of: 10 Side Plank Crunches each 20 Double KB Bent-over Rows 30 DB Rollback Tricep Extensions...