Skill: 10 min Rope Climbs Metcon: EMOM 16 -2 rope climbs -9/7 cal AB/12/9 cal row -15 Box Jumps (24/20) -15 wall balls (20/14)

Strength: 15 min 5 x 5 strict press Building Accessory: 25 min -Split stance KB/DM lat pulls 4×8 each -Side lat raise (4×10) -Front lat raise (4 x 10) -Hollow Rocks (4×20) Optional Post Class 100 KBS for time (53/35)

Metcons: “Annie” Cap 12 min 50-40-30-20-10 Dubs Sit Ups Rest as much as need then 1 Mile run (AFAP) No treadmill

Skill: 10 min

Rope Climb

Metcon:

“Double Down”

AMRAP 20

1 rope climb

2 pull ups

4 push ups

8 KBS (53/35)

16 air squats

32 dubs

ADV: C2B / HSPU / (70/53) goblet squats

Lv1( (1/2 rope climb) banded pull ups (1/2 dubs)

Lv2( Ground2Stand /ring rows / knee push ups / x 2 singles

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