Strength
Push Press
6 sets of 3 reps starting at 65% and building



Primer  https://www.youtube.com/watch?v=Xu6aCF7nyOA
Rope Climb skills
1.  foot position- you can practice this while sitting on a box
2.  jumping to the rope- jump and grab with straight arms, hang tall and then knee raise.  Have a subtle lean back coming from pushing straight arms down.  Scoop the feet in towards the butt.
3.  rope on the pull up bar- practice getting your feet on the rope and taking that first pull

WOD
"Highmark"
4-3-2-1
rope climbs
20 abmat sit ups
400m run