Skill: Rope climb technique

Strength: 4 rounds of
10sec Frontlever
12x Banded push ups
10sec static pull up hold at 90 degree angle (A: one arm)

18' AMRAP
30x Goblet squats [Rx: 16/24kg]
4m Handstand walk [Scaled: 1min wall supported Handstand hold]
4x Rope ascents [Scaled: 5x half distance)
4m Handstand walk
30x KB Push press [Rx: 16/24kg]

By Riccardo

 

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