Warmup

Mobility

Strength

Oh squats

2-2-2-2-2

3 sec pause in bottom

Wod

5 min amrap

30 cal row

1 rope climb /3strict pull-ups

20 cal row

2 rope climbs /6 strict pull-ups

10 cal row

3 rope climbs/ 9 strict pull-ups

Rest 1 min

5 min amrap

1 kB snatch right 70/53

1 kB lunge right

1 kB snatch left

1 kB lunge left

2 kb snatch right

2 kB lunge right

2 kB snatch left

2 kB lunge right

Etc …