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Warm-up:
1 Round
300 Meter run
12/12 Alternating Spiderman stretch
10/10 Spiderman push-ups

Strength:
L-Sit Rope climbs: 1 x 4 sets
Side-center-side planks x 8/8 x 3 Sets
Deadlift: 7 x 4 Sets, building

WOD: 13:00 AMRAP
1 Rope climb x 15′ (increase 1 rep/round)
5 Ring Push-up (increase 5 reps/round)
5 Sumo deadlift high pulls (95/65) (increase 5 reps/round)

Recovery:
Low Back and Legs