Skill:
Rope Climb Review
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.
1x4@75%ww
3x4@80%ww
1x4+AMRAP@75%ww
WOD:
15 min AMRAP
15 Push-ups
30/24 Cal Row
1 Rope Climb / ½ Rope Climb / Lower + Raise