Skill: Rope Climb Technique

Strength: Wall Sit/Goblet Squat

6 Sets of each Movement alt. each set – 30 Sec Work/30 Sec rest (12 total minutes)

Front Rack Wall Sits (double KB or DB)

Heavy Goblet Squats

Metcon

11 Min AMRAP

100m Single Arm Farmer Carry (DB/KB)

6 Goblet Reverse Lunges (per leg)

2 Rope Climb

L1: 70/52, 3 Rope Climbs

L2: 52/35, 2 Rope Climbs

L3: 35/25, 2 Rope Climbs or 10 Jumping C2B

L4: 25/20, 10 Jumping C2B