muscle ups (ring or bar) / kipping pull ups
3x below knee @ 60% (not touch n go, reset each one)
2x @70% x 4 rounds
1x @80% x 2
Snatch pull from ground to elbow high +snatch
80 X 1+1 x 4 rounds
8 deadlift (225/155)(185/115)(155/85)
8 HSPU or 3 wall walks
Skill -Rope Climbs
WOD - Series of races, Each person should get at least 4 races.
15 x Sit-Ups
Zig Zag Run
Race finishes at top of rope climb (they can climb down slowly)
Rope climb scaling is lower with arms to ground (legs straight) pull back up (legs straight) hang from rope for second or two and repeat for three mini-climbs.