STRENGTH
Strict Pull Up 5 x 5 with two second chin hold over bar.
Rope Climb Practice
Beginner: seated rope climbs, 10 to 15 total reps
Intermediate/Advanced: 8 to 10 climbs to set distance
CONDITIONING
12 Min AMRAP
50 Air Squats
15 DB Push Press (40/25)
50 Ft Handstand Walk*
*Modify with bear crawls, box walks, wall walks, shoulder touches
CORE/MOBILITY
10 Wall Slides
1 Min Downward Dog
1 Min Saddle