WARM UP
3 rounds
:10 hang
:10 pull up hold
10 kip swings
10 Arm circles
10 Leg Swings
10 Samson lunges
Strength/skill:12 min
Rope Climbs+Dual KB Bent Over Rows
Practice the skill. If the skill is there get in up to 10-15 rope climbs. Mix in 3-4 sets of 10 Rows.
Workout
In any order/partitioned any way
150’ weighted bear crawl and/or HSW
75 toes to bar
50 devil press 50/35’s
25 hspu
18 min cap
T1: modify as needed
T2: as written
T3: All HSW