skill: A1) 3×10 box dips

B2) 3×8 Aussie pull ups

Or rope climb technique 

Wod:

600m Sand bag run

50 DUs 

40 SDHP 

3 Rope climbs

2 TGU

100m waiter’s walk

2 TGU 

3 rope climbs

40 SDHP 

50 DUs 

600m sandbag run