A) STRENGTH

1a) Rope Climb: 5 x 1-2. Rest 45s.
– Rx+: L-Sit Rope Climb
– Rx: Legless Rope Climb
– L3: Rope Climb w. legs
– L2/L1: Ground to standing with rope x 3 reps.

1b) Strict Dips: 5 x 8-10. Rest 45s
– Rx+: Ring Dips
– Rx: Bar Dips
– L3: Band Assisted Bar Dips
– L2/L1: Box Dips

B) ”Nutshell”
For time:
25 Burpee Box Jumps (24, 20)
50 S20H (135, 95)
25 Burpee Box Jumps

L3: (115, 75)
L2: (20, 15) (95, 65)
L1: (Burpees No Box) (65, 45)
14:00 Time Cap

C) EXTRA CREDIT

Light DB Shoulder Circuit #2: 3 x 15 ea. Rest 60s.
– Lateral raise + front raise + Cuban press

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