WOD 11/13/2023

Warm Up: Mobility/Agility Drills then 3 Rounds NFT
250 Meter Row - 5 Pull Ups - 10 Push Ups - 15 Air Squats
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Strength: BP - 5 x 5 E3M
Set #1 - 60% Warm Up
Set #2 - 75% Warm Up
Set #3 - 85% Goal Weight
Set #4  + 5 - 10lbs 
Set #5  + 5 - 10lbs  - if Set #4 was a fail do drop set @ 75%
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Accessory: One Arm Bottoms Up KB Press - 3 x 8 Reps (Each Arm)
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WOD: E4Ms x 6
5 Push Ups L1, 10 Push Ups L2, 10’ Handstand Walk L3
5 TNG Power Cleans - 95/65 L1, 135/95 L2, 185/135 L3
12/9 Calorie Assault Bike Sprint @90%+
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Extra Credit: For time
10 Rope Pull up to Stand up from floor L1 (beginner rope climb)
5 Rope Climbs L2
3 Legless L Sit Rope Climbs starting in seated position L3