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