Strength/Skill:
1.) Rope Climbs: Accumulate 10/8 Climbs, Rest 1-2:00.
4-5 Half Climbs
Advanced: Legless rope climbs
2.) Handstand Push Ups: 4×5-6, Rest :60
Kipping, Strict, Deficit, AbMat Kipping
3a.) Supinated Grip Barbell Rows 3×10, Rest :30
3b.) Trap 3 Shrugs: 3×10.10.10, Rest :30
4.) Hollow Hold: Reverse Tabata 8 x :10 work/:20 rest
Finisher:
Max distance in 5:00 of:
1 arm kettlebell overhead carry (53,35)
-using weaker arm