Warm Up: 400 meter Run

10 R + 10 L One Arm High Pull

10 Squat Press Outs with KB/DB (horizontal)

20 Alternating DB/KB Snatch

45 second Supinated Dead Hang

Strength: Rope Climb – work on technique of rope climb with legs.

Advanced: 12 minutes EMOM Of:

#1: 1-3 Rope Climbs

#2: 30 seconds Dead Hang

#3: 6R + 6L One Arm High Pull AHAP

WOD: 4 RFT Of:

16 Alternating DB Snatch @22.5/15kg / KB Snatch @24/16kg

200 meter Run

16 Goblet Squat with a Ball Slam @15/10kg

20 Air Squats

Time Cap: 14 minutes.