Strength
Shoulder Press – 10 min to work up to a 1RM, then do 4×5 @ 80%
Conditioning
3 Rounds For Time
10 Power Clean 205/135#
80ft Handstand Walk (sub: 4 wall climbs)
2 Rope Climb 20ft
WOD Notes: TD = 9-15 minutes. PC weight is 70%. 80ft = 2 laps (under rig to platform twice). RC scale = climb to 15ft, 4 up/downs, or 12 cal ski erg.
Pull-up Challenge – Day 14
4×8 Strict Pull-ups (wide grip)
—Least amount of sets possible (use weight or band)
