WOD:

1) 3 rounds of:

15/10 Calories Assault Bike

5 Hang Squat Clean 225/155

5 Shoulder-to-Overhead 225/155

1 Legless Rope Climb 15ft

Rest 3 minutes between sets. Scale to loading that you can perform the Hang Squat Cleans into the STOH as one complex/effort.

2) AQAP:

100 Heavy Rope Double-unders

Then…

12 rounds of

4 Strict Handstand Push-ups

8 Chest-to-bar Pull-ups

16 Air Squats

Then…

100 Heavy Rope Double-unders

Wear a weight vest 20/14 for this workout. Scale as needed.

3) 4 rounds for Quality:

1 minute D-Ball/Sandbag Bear Hug Hold

15 Medball GHD Sit-ups 20/14

Rest as needed between movements, not for time.

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