Barbell Rows; Tricep Extensions; Rope Climb; Thrusters

Strength:

Barbell Rows: 4×6, Rest :60.

Rollback Tricep Extensions: 4×10, Rest :60.

Spend time on Rope Climb Technique

Then:

4 Rounds for Time:

15 Thrusters (95,65)

3/2 Rope Climbs

Rest :60

Start here

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