Warm-up:
EMOM 12, alternating:
a) 8 Behind-The-Neck Press
b) 4-6 Strict Chin-Ups
c) 16 Steps Walking Lunge
Strength:
Power Jerk 2-2-2-2-2
WOD:
3 Rounds For Time:
3 Rope Climbs, 15′ Ascent
20 One Legged Squats, alternating
TIMECAP: 9:00
Extra Work – 15 Minutes @ Moderate Pace:
10 Half Kneeling Landmine Press/side
10 Landmine Rows/side
0:20-0:30 L-Hold or Tuck Hold