MONDAY

(A) - Back Squat 

Warm Up

1 x 5@40% - 1 x 5@50% - 1 x 3@60%

Working Sets

1 x 5@75% - 1 x 5@80% - 1 x 5+@85% 

(B) - Rope Skill/Progression

(C) - AMRAP 12 

1 Rope Climb (3 Pumps or 15/12)

15 Push ups (Hand Release)
1 Rope Climb 

20 Walking Prisoner Lunge Steps  

10-5-10-15m Shuttle (1 Hand+1 Foot Touch every direction change)