Warm-Up:
10 inch worms
20 empty bar Front Squats
20 sit ups
20 push ups
Endurance: 11 minutes of conversational speed running
Skill: (10 minutes)Rope climbing
technique/goats
Metcon:
4 RFT:
2 Rope Climbs
400m Run
8 MB Squat Cleans 20/14
10 HSPU (flat surface)
OT
11 mins of conversational speed running
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