A1. Back Squat - Poliquin 4 % @ 32x2 4 sets Rest 2 min
A2. Rope climbs
Advanced - legless x 1-2 reps (CF style so no straddle is necessary). Just jump up and pull with your arms! x 5 sets
Intermediate: use legs x 2 reps x 5 sets
Beginner: towel chin ups with heels on floor x 5 reps @ 31x1x 5 sets
Rest 2 minutes
B. Wall Walks AMRAP in 60 sec.
Toes to Bar AMRAP in 60 sec. (advanced do strict)
Wall Balls AMRAP in 60 sec 14/20 lbs
Rest 1 minute
4 sets
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