-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