• WARMUP
  • 3 Rounds
  • Bear Crawl Straight Leg
  • 10 Wallballs (light)
  • 10 Good Mornings
  • 3 Strict Pull-ups
  • :30 Standing Hamstring

  • STRENGTH
  • Deadlift 6×3 Climbing start at 40% of 1RM
  • 0:00, 2:00, 4:00, 6:00, 8:00, 10:00

  • METCON (CAP 7)
  • For Time
  • Bike 3200m
  • 30 Strict Ring Dips