March 24, 2023
WORKOUT

GYMNASTICS
Rope climbs
3 rounds
3/3 Rope Rows with feet on bench
1-3 Rope Climb
*3/3 = 3 with Left hand on top, 3 with
right hand on top
TC: 10 minutes

METCON
10 rounds
10 Pistols
10 Push press @ 95/65 lbs
TC: 15 minutes

ACCESSORY
4 rounds not for time
50′ Bear crawl Band resisted/partner
30-45 sec Wall facing HS hold