Strength/Skill:
15min:
Rope Climb technique practice
OR
E2.5MOM - 1 Weighted Legless Rope Climb (use a vest to increase load if needed)
Metcon:
"Nancy"
5 Rounds for time:
400m Run
15 Overhead Squats (#43/30)
Endurance:
5 Rounds for time:
Row 500m
40 KB SDHP (#16/12)
30 Situps
20 Burpees
10 Roll-ups