Overhead for the win!

 

1) Skill & Strength (12 min)
Accumulate 10 Legless Rope Climbs (15ft)
Level 1 – 30 Chin-ups
Level 2 – Partioned Legless Rope Climbs
Level 3 – Legless Rope Climb

Note: Use your feet on the way back down from the legless rope climb. Practice the Spanish wrap as this will be your safest method of descending.

2) WOD (18 min)
For Time
60 Double-unders or 180 Singles
30/21 Cal Row
“15 Overhead Squats (135/95)

Note: If you are new to overhead squats scale the movement with 16 overhead lunges. Focus on pushing up against the bar while keeping a stacked midline.  

3) AP
30 Strict HSPU