Warm Up:
AMRAP 6: LIGHT KB
10 Walking Lunges (bodyweight)
5 Push Up Down Dog
10 KB Deadlifts (light)
10 Shoulder Taps (in plank position)
10 KB Plank Pull Thrus
Specific Warm-Up:
4x
:20 KB Front-Rack Hold
5 KB Split Squats/leg (climbing)
WOD:
OTE 3:30×4
1:00 Double KB Front-Rack Hold
10 Split Squats/leg (with the same kettlebells)
Post-Workout Skill Work:
EMOMx10
50-ft Handstand Walk (or scaled variation)