thursday

Warm-up

​3 SETS
:30 Bike (EZ → Mod → Hard)
8 Scap Pull-Ups
10 Single Ring Row*
12 Tuck-Ups
100m Jog

*2 Hands on 1 Ring (hand over hand) and pull towards the chest.

Skill

​ON A 10:00 RUNNING CLOCK...
Practice Rope Climb Technique

(No Measure)

Metcon

​EMOM x 20 MINUTES
MIN 1&2 - 3 Rope Climbs + Max Cal Bike
MIN 3&4 - 200m Run + Max Slam Balls (Athlete Choice)

(Score is Reps)