Skill:
Rope climb
Practice technique and accumulate 7 rope climbs for quality
Metcon:
For Time:
50 Plate G2OH (#20/15)
50 Burpees on plate
50 Overhead walking lunges
*EMOM 10 Plate situps
Endurance:
40 min time cap:
Run 1200
Then 12 Rounds:
4 HSPU
8 Pullups
12 Air Squats