• Warm up 2x

• 20 high knees
• 10 jump squats
• 10 1 arm push ups
• 10 shoulder taps 
• 20 second holds on bar, get your body up on the bar and hang on. 

 

• mobility for lats and pecs, ankles andex
  ternal hip rotation with bands 

5 rope climbs

then

5 Rounds For Time

(Comp & Fitness)
16 SLstance Romanian deadlifts MW
15 Wallballs 20/14
15 side ways box jumps 20″/24″
45 Hollow rocks,
15 deceit  Push-ups
45 Calorie Row

Scaled

15 Single leg stance deadlifts  @ manageable weight
15 Wallballs @ manageable weight
15 Box Steps 20″ or step ups and over sideways 
30 hollow rocks
30 Push-ups/ use bench
30 Calorie Row

12 more sleeps