Focus: Strength
Warm-up: Med Ball Warm-up
3 x 15 Wall Ball and Ball Slams with partner
Skill/Specific Warm-up: 7 x 5 Back Squats (first 3 rounds warm-up, hold the same weight for the last 4 rounds)
WOD: 3 rounds of
2 x Rope climbs (or appropriate substitute)
13 x Deadlift second warm-up for the squat
