Fitness

Skill
15:00 Practice Rope Climbing Technique(s)

Strength
5 rounds - each exercise starts O2M:

1) 3 rope climbs
2) OH Plate Carry x 40m


Metcon
5:00 AMRAP:

AB 10 cal
Thruster x 10 reps

Performance

Strength
2 sets:

OH Yoke Carry x20m
Farmers Walk x 40m - use an effing heavy weight. Please.

Strength
1 set of BW SB Squats.

Suffer. No one did these yesterday. There is no hiding. So they show up again.

Metcon
AMRAP 5:00

(Legless) Rope Climbs x 2
Power Clean x 10