For Time:
10 Front Squats (115/75)
1-2-3-4-5-6-7
Wall Walks

• Target time: 10-12 minutes
• Time cap: 15 minutes

Rope Climb
Week 3 Day 1:

Advanced:
Every minute (10:00)
5 Strict Rope Pull Ups + 5 Rope Kipping Knee to Elbows

Intermediate:
Every minute (10:00)
3 Strict Rope Pull Ups + 3 Rope Kipping Knee to Elbows/Knees to Chest

Beginner:
Every minute (10:00)
2 Zombie Rope Climbs + 5 Laying Knee Elbows

* Use towels or a rolled-up shirt over the top of a pull-up bar to simulate a rope for the rope pull-ups.
* Each set alternates what hand is on top for the Pull-ups/Knees to Elbows

Alternate Workout Options:
10-minute EMOM
Odd Minute: 20 Scap Pull Ups
Even Minute: 100-meter Run

• 1 min lying 90/90 hip stretch (each side)
• 1 min overhead elbow grab tricep stretch (each side)
• 1 min tricep lacrosse ball smash (each side)