Warm up: Agility Ladder
Strength: 1RM Weighted Pull-up
WoD: 20’ AMRAP
2 Rope Climb a/b) 6 Rope Progressions c) 3 Rope Progressions
20 Push Press (95/65) (from rack) a) 75/55 b) 55/35 c) < b
500m Row
MOB: Roll Posterior Chain / Lats; Lax Shoulders