Skill
EMOM x 10
Rope climb
Choose one of the following:
RX + : seated legless climb
RX : 1 legless rope climb
Intermediate : 2 rope climb
Beginner : 1-2 rope climb or lay to stand
Or work on strict pull ups
Metcon :
For time :
1:00 L-sit hold / bent knee Lsit / hollow hold / plank
200m farmers carry
1:00 handstand hold / wall facing hold / empty bar OH hold / Dual DB OH hold / plank
Target time < 7 minutes
Finisher
AMRAP x 8:00 minutes
Row for meters
Rest 1:30
x 1-2 sets
