-Warm Up-
3 rounds
5 back extensions
3 modified rope climbs
:20 sec supinated hang
5 single arm dumbell push press ea.
10 deadbugs
-Strength-
4 sets
8 Jefferson curls
2 minute side plank
(1 minute each side on your forearm)
10 Chin Ups
-WOD-
For time : 8 minute cap
15 DB push Press
1 rope climb
12 DB push Press
1 rope climb
9 DB push Press
1 rope climb
6 DB push Press
1 rope climb