Rope Climb Skills

 

Dynamic movement prep
Group warm up.
50 n 50 Ghd
Skill
Rope climbs
Warm up snatch
Emom for 5 minutes
2 hang snatch
Score weight
Sprinter drills warm up
Wod.
Run 400 meters
50 pull-ups
Run 400 meters
50 push-ups
Run 400 meters
50 sit-ups
Run 400 meters
50 squats
Mad mobi
Lat stretch
Press ups
Quad stretch
Calf stretch

Handstand Push-up Variations

dynamic movement prep

Group warm up

50 heavy Russians

10 minutes
Skill handstand push up variations.
Scale as needed

wod
4  rounds of
10 lunges each leg. (Db/kb)
10  pull ups
10 lunges each leg (db/kb)
10 push ups

Mad mobi
Hamstring up n over
Pigeon
Press ups
Lat stretch
Corner stretch