Skill: Rope Climbs
Strength: Part A & B
A.) Within 12-mins… Bench Press—3 Rep Max Bench
Then,
B.) Max Effort Reps: 90% of 3 Rep Max
Metcon:
18 Min AMRAP (For Quality)
30 Sit-Ups
1 Rope Climb
30 Kettlebell Swings (Russian)
1 Rope Climb
30 Plate Hold Lunges
1 Rope Climb
30 Burpees to a Plate
1 Rope Climb
L1: 70/52, 55/35lb Plate, Legless
L2: 52/35, 45/25lb Plate, rope climbs
L3: 35/25, 25/15lb. Plate, Laying 2 Standing (Rope Climbs)
L4: 25/20, 15/10lb. Plate, 5 Double DB Bent Over Row