Warm-up:
10 Shoulder Dislocations
5-10 Strict Pull-ups
15 Russian KBS
1:00 Straight Arm Plank
15 Russian KBS
5-10 Strict Pull-ups
10 Shoulder Dislocations
Skill:
Rope Climb
8:00 EMOM:
2 Rope climb
-or-
Practice rope climb
Metcon:
18-15-9-15-18
Kettlebell swings 24/16kg
Toes-to-bar
*Time to put your grip to test.
Competitors:
Every 1:00 for 10:00
1 Power clean
Add 5/2.5kg each 1:00
*Work on not spreading your legs too wide on heavier reps.