Monday - Up and Down the hill

Warm up
20 handstand pulses on the wall
20 air squats
20 situps
20 pvc windmills
400 meter row

Skill:
Rope climb technique/goat work

Metcon:
200 meter run
5 t2b
20 thrusters 95/65
1 rope climb
200 meter run
10 t2b
15 thrusters
2 rope climbs
200 meter run
15 t2b
10 thrusters
3 rope climbs
200 meter run
20 t2b
5 thrusters
4 rope climbs
*Scale accordingly
*Level 1 & 2 use lighter weight for thrusters and ground to standing on rope climbs