14.10.18

Strength/Skill
E90sec. x 6 sets
Deadlift x 5
(@70-80%)

EMOM x 15
1. Bent Over Barbell Row (supinated grip) x 8
2. 5-8 Strict HSPU (s: kipping/pike/wall walk + hold)
3. Hanging L-sit hold x 30 sec.

Conditioning
For Time
3 Rope Climbs (* use short rope if possible)
30 Alt. DB Snatch (60/40#)
2 Rope Climbs
20 Alt. DB Snatch
1 Rope Climb
10 Alt. DB Snatch