Friday’s workout

Friday

Warm-up
2 rounds
1:00 run
15 ring rows
0:30 hs hold
50 single understand

5-4-3
Rope climbs
1:00 handstand hold

Overhead squats from the ground
3 sets of 10 reps
Build to a max weight on 3rd set

Back squats from therack
2 sets of 5 @ 65%+

15 min time cap
30 runs
120 double unders
20 power cleans
120 double unders
30 runs