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Warm Up: Mobility and Agility Drills - then
2 Rounds @ slow pace
10 Kettlebell Halos
10 Push Ups
10 Pull Ups
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Strength: Bench Press - 3 Attempts to hit 1 Rep Max
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WOD: 6 Min Ladder
2-4-6-8-10-12-etc…..
Ring Rows L1, Pullups L2, C2B Pull Ups L3
DB Hang CJs - 35/25 L1, 50/35 L2 & L3
*Rest 2 Mins
Repeat same amount of Reps for time going DOWN the ladder
*See if you can get under 6 mins - NO PACING going up Ladder
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Extra Credit: Handstand Holds - 3 x Max Holds
Bar Muscle Ups 3 x 3 to 5 Reps unbroken