MOBILITY&WARM UP

On the 2:00 x 12:00 (2 Rounds):
Minutes 1+2 – 30/24 Calorie Row
Minutes 3+4 – 40 Double-Unders + 15 Slow Air Squats + 5 Strict Pull-Ups
Minutes 5+6 – 15 AB-Mat Sit-Ups + 15 Banded Good Mornings

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff Leg Deadlift
5 Deadlift

SKILLS & SPECIFIC WARM UP
Practice Rope Climbe-Deadlift

CONDITIONING

“ UP TO THE TOP” 
FOR TIME:
50 Deadlift #1.2BW
Every 10 Deadlift 3 Rope Climb