The bike can get a bit SPICAY!…

 

1) Skill & Strength (12 min)
Accumulate 10 Legless Rope Climbs (15ft)
Level 1 – 30 Chin-ups
Level 2 – Portioned 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 (14 min)
3 Rounds – For Time
20/14 Cal AB
15 Hang Power Cleans (115/80)
10 Bar Facing Burpees

Note/Tips: No time for resting

3) AP
3 x ME Strict UB HSPU

%d bloggers like this: