| Part 1
A1) Overhead squat – 6 x 6 (climb in weight over 6 sets), rest 1 min, A2) 6 x 3 rope climbs (attempt to touch and go without letting go of rope) Modify rope climbs as needed Part 2 7 rounds of: 1:00 min ME wall-ball shots (14-10/8-10) Rest 30 seconds 30 seconds ME Toes-to-bar Rest 30 seconds |
Part 1
A1) Overhead squat – 6 x 6 (climb in weight over 6 sets), rest 1 min, A2) 6 x 3 Weighted rope climbs (attempt to touch and go without letting go of rope) Part 2 7 rounds of: 1:00 min ME burpee wall-ball shots or weighted vest wall ball shots (20/14) Rest 30 seconds 30 seconds ME Toes-to-bar Rest 30 seconds |
