SKILL / STRENGTH

Skill work ( 20 mins )

RX – 7 x 2 min rounds

2 Rope climbs + 10 – 15 TTB

+ 30 DU OR 10 ring dips

SCALED

5 Rounds

2 Rope climbs or foot bite work

+ 5 – 10 TTB

+ 20 – 30 DU / 1 – 2 min DU practice

Work on progressions with beginners

WOD

For time ( 15 min cap )

25 STOH

10 HSPU / Box pike

20 Hang Power cleans

10 HSPU / Box pike

15 Power cleans

10 HSPU / Box pike

10 Hang squat cleans

10 HSPU / Box pike

5 Squat cleans

** Weight on the bar goes up every new movement

RX  50/35 60/40  70/45  80/50 90/55

INT & BEG find a suitable place to start and move up from there