UPPER BACK/TRICEP WORK & A METCON

A) Strength:

1a) Barbell Rows (4 x 6). Rest 60s.
1b) Rollback Tricep Extensions (4 x 10). Rest 60s.

2) Rope Climb Technique & scaling options.

B) WOD:

4 RFT: (12:00 Cap)

15 DB Thrusters (Rx = 50/35, S = 35/20))
3/2 Rope Climbs (S = 2/1 Rope Climbs, 6 Band Assisted Strict Chin-ups per Rope Climb)
- Rest 60s -

Rx+ = Legless Rope Climbs

Alternate WOD:

4 RFT:

10 DB Thrusters (25/15)
8 Ring Rows
6 Squat Thrusts
- Rest 60s -

C) Extra Credit:

3 Rounds of:

12 Seated DB Cleans
12 DB Hammer Curls
25 Banded Pull-aparts

*Rest as needed between sets.