3 min AMRAP; Max Rope Climb

3 min rest

3 min AMRAP; Max Barbell Shoulder Press (20-15kg)

–

Accessory; Pushing

3 Sets for Quality:

10 Seated Single Arm Dumbbell Press Each Arm

10 Barbell Skull Crushers

10 Ring Face Pulls

Accessory; Pulling

8-10 Supinated Grip Chin-Ups

10 Romanian Deadlifts (80-50kg)

20 Banded Curls

Midline;

3 Rounds Not for Time

30 GHD Situps

1:00 Plank