Warm Up
Mobilize
5 rounds
10-10-10
OHS
sit ups
push ups

 
Strength
STRICT PRESS 90%
5×5 @ 85% build to working weight, 2 minutes rest in between sets!

 
Skills
Rope climbs for the wod
Scale to rope pulls off the floor

 
Metcon
CF.16.01.20
5 rounds for time
2 rope climbs
21 Box jumps 24/20