Climb
A. Strict MU tech continued
or
A1. Strict Ring Rows 4 x 5 @ 30×2
A2. Ring dips 4 x 5 @ 21×0 – rest 2 mins
B. 5 Rounds
9 Snatch Grip Deadlifts 95/65# – Scale where needed
7 Power Snatch
5 Snatch
Base
A1. Strict Pull ups 4 x 5 @ 30×0 (use a band if needed)
A2. Strict Push ups 4 x 8 @ 30×0 – rest 2:30
* complete on an incline to scale
B. 5 Rounds
20 Russian Swings
15/10 Cals AD
Metcon
A. Row
40 secs @ 50%
20 secs @ 90% aerobic
x 10
Walk rest 3 mins
B. 5 Rounds
10 Cals AD @ 50%
35 DUs
Walk rest 3 mins
C. 2 Rounds
800m Run
40 Wall Balls 15/8#
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