THURSDAY

A SKILL

Rope climbs

B METCON

amrap 7 min:

1 rope climb

5 ring dips

10 walking lunges

Rest 2 min

amrap 7 min:

1 rope climb

5 ring rows RX+ supine ring rows

10 walking lunges w/ weight overhead 35#/25# RX+ 44+/35+

C Cooldown

600 meter run or row