Haha
A.Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
(legless if you can do so safely, then grip with feet before you touch and come down)
L-Sit x 30-45 seconds
B.
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest as needed
C.
Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 10 reps @ 75%
Rest 2 minutes between sets
If you performed your set of 10 at 75% last week, go to 77%.
D.
Every minute on the minute for 20 minutes:
Odd Minutes: 115/75 lb Hang Squat Clean x 10 reps
Even Minutes: Muscle-Ups x 3-6 Or Work on Pull Ups
