Skill:
Rope Climb Review
2x - Rope Climb ½ Rope Climb / 1x Lower + Raise
Strength:
Strict Press
**Working Weight / Training Max is 95% of 1RM. Recent Foundations / On- Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.
4x4@75%
1x4+AMRAP@75%
WOD:
4RFT:
10 Bar Facing Burpees over Bar
15 Shoulder to Overhead @50-60% / 8-10 UB Reps (135/95)
1 Rope Climb / ½ Rope Climb / 1x Lower + Raise Ca a