Strength
1a. 4x8 Strict pull-ups
-no rest-
1b. 4x30 second dead hang on pull up bar
-rest 1 minute-

WOD
30-25-20-15-10
Wall balls 20/14#
50-40-30-20-10
Sit ups

*After each set complete 2 Rope climbs


Base Camp

Skill: Foot clamp on rope, rope lowers and KB Swing

WOD
200m Run
-then-
20-15-10
KB Swing
2 rope lowers
-then-
200m Run

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