WOD:

1)  5 x 3 minute AMRAP – 1 minute Rest:

15 Dumbbell Power Cleans 50/35

12 Pull-ups

9 Dumbbell Thrusters 50/35

Extra Work:

2) Rope Climb Practice: 10 minutes

Work on any facet of a Rope Climb.

3) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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