Skill: Rope climbs

Strength: Strict Press (4×6 @ 60%)
With a 0:03 negative on each rep

Metcon: Every 3 min for 15-mins…
200m run
2 Rope Climbs
AMRAP HSPU

L1: 400m Run, Legless, Strict HSPU
L2: as written
L3: 200m Run, 3 rope climb attempts or 4 pulls from seated, Pike pushups
L4: 100m Run, Pulls from seated, seated DB Press