Strength
5 sets
8 Front Rack Barbell Box Step Ups 24/20’ (4R/4L)
Start at 50% of Front Squat, add weight each set if possible
Record heaviest set of 8
Sets on Clock
0:00,2:30,5:00,7:30,10:30
WOD
For time (CAP 15min)
25-20-15-10-5
OHS 42.5/30kg
5-4-3-2-1
Rope Climbs (Any 5 out of 15 should be Legless. You decide when you want to do them)