Warmup
Strength
Emom x 7
4 back squats
You pick load
Emom 3 min
Max Legless rope climbs / regular rope climbs
1/3-3 reps
4/6- 5 reps
7+ 7reps
WOD
AMRAP 20:
5 Strict Pull-ups
10 Alternating Single Dumbbell Power Snatches 70 / 50 lb
15 Lateral Dumbbell Burpees
Level 2
5 pull-ups / ring rows
10 alternating dB snatch 35/25
10 lateral burpee over dumbell