Strength: Deadlift – 20 minutes to establish a 3-rep max
Then, three rounds for time of:
- 1 Rope ascent
- 5/5 Step-ups onto 20″ box with plate locked overhead (45/25lb)
- 9 Wall Balls (20/14lb)
- 20 Double-unders
Beginners: scale ropes, lighter step-ups, lighter wall balls, 10 DU attempts
Advanced: Go faster! Work on quick transitions
