WOD:

1) AQAP:

15 Squat Snatch 155/105

12 Squat Snatch 185/135

9 Squat Snatches 225/155

Scale loading as needed…don’t spend more than 15 minutes on this.

2) 3 rounds AQAP:

800m Run

20 Alternating Single Arm Dumbbell Snatch 70/50

10 Muscle-ups

Rest 10 minutes

3) 3 rounds AQAP:

2 Legless Rope Climbs 15ft

10 Deadlifts 275/185

20 Bar Facing Burpees

Rest 10 minutes

4) AQAP:

30 Strict Handstand Push-ups

30 Kipping Handstand Push-ups

Scale as needed. Spend no more than 10 minutes on this.

5) 4-Position Strict Pull-up: 5 sets of 5

Rest 90-120 seconds between sets. Add load if able. 1 second Pause at the Dead Hang, 1/3 way up, 2/3 way up, chin over bar, and pauses at all the same places on the way back down. Focus on maintain a nice hollow position.

6) Ring Push-ups: 4 sets of 15

Rest 90-120 seconds between sets. Add load if able.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

For beginners your most secure option…but also the one that will give you the most rope burn if you’re not protected properly.