Skill:
Rope climb review 3x - Rope Climb ½ Rope Climb / 1x Lower + Raise
Strength: Strict Press **Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.** 1x3@85%ww 1x2@90%ww 1x1+AMRAP@95%ww 1x AMRAP@85%ww **REST >90s between efforts**
WOD: 4RFT: 200m Sprint 15 Pull-ups / Seated Pull-up / Ring Row 10 Shoulder to Overhead @55-65% / 4-6 UB Reps 1 Rope Climb / ½ Rope Climb / Lower + Raise