-Warm Up-


2 rounds


10 Samson walking lunges

3 modified rope climbs

10 eccentric ankle dorsiflexion

20 sec supinated hang

6 goblet squats



-Strength-



Every minute  for 10 minutes

  • 3 Front Squats
  • Start @70% build each set



-WOD-


For time : 10 minute cap


5 rope climbs

2 Front Squats

4 rope climbs

4 Front Squats

3 rope climbs

6 Front Squats

2 rope climbs

8 Front Squats

1 rope climb

10 Front Squats