Warm up: DU Practice/Test (2 min, scored)
Mobility 10 min: Tricep Extension smash and banded elbow distraction
Skill 15 minute: Rope Climbs – 15 minutes
Then, 14 minute AMRAP of:
- 3 Front squat (165/115) (OK to clean into first front squat)
- 9 Deadlift (same bb)
- 9 Push-up
- 2 Rope Ascent
Beginners: Less weight on BB, rope progression or 1 rope ascent
Advanced: 185/125lb on BB
Post WOD mobility: couch stretch and roll out legs
