ROPE CLIMBS & HANDSTAND PUSH-UPS

A) Strength:

1) Rope Climb (5 x 1-2). Rest 90s.
- Adv: Legless
- Int: Legs
- Beg: Ring Rows w. pause at top (4 x 8)

2) Handstand Push-up (5 x 4-6). Rest 90s.
- Adv: Strict or Deficit
- Int: Shoulder Press: 5 x 5
- Beg: DB Shoulder Press: 4 x 8

B) WOD:

4 Rounds for total time: (18:00 Cap, including rest)

30 Double Unders (S = 20 DU's, 40s DU Attempts, 50 Single Unders)
20 Walking Lunges Total (Bodyweight)
10 Barbell Rows (Rx = 135/95, S = 115/75, 95/65, 75/55)
2 Wall Climbs
Rest 90s.


Rx+ = Hang Power Snatch in place of Barbell Rows (115/75) & (10/8) HSPU per round in place of Wall Climbs.

C) Extra Credit:

Bottoms-up KB Carry (4 x 50 ft. each). Rest 30s.
*15 Banded Face-pull aparts after each set.