Skill:
Rope Climb
Metcon:
For time:
400m Run
21 Cleans (#80/50)
21 Ring Dips
400m Run
15 Dumbbell Burpees Step-over the Bar (#22.5/15, x2)
15 Ring Dips
400m Run
9 Cleans (#80/50)
9 Ring Dips
400m Run
Endurance:
EMOM for 36min for max reps:
1: Cal Row
2: Mountain Climbers
3: Burpees
4: Pushups
5: Wallballs (#10/6)
6: Rest