Working the flying triangle submission on the climbing ropes.

Warmup
Dynamic athletic warmup (2 laps of each movement)
3 rounds
10 RKC hardstyle kettlebell swings
10 GHD situps
10 Medicine ball cleans
5 Down dog Puhsups

Power
5×3 Clean (80%)

Skill
Handstand
Snap Down

Conditioning
10,9,8…1
Box Jumps
Pullups