Strength:

Strict Press

1 X 10 @ 50%

5 X 5 @ 60% with 60 sec rest

WOD:

10 PCL (185/125) (155/105)

5 rope climb

8 PCL

4 rope climb

6 PCL

3 rope climb

4 PCL

2 rope climb

2 PCL

1 rope climb

Rest as needed

Every :15 X 16

3 HSPU