Warm-up
3 sets
5 HS Kick-ups
5 Plank Shoulder Taps
10 Ring Rows
then…
Rope Climb Technique
Metcon
Metcon (16 Rounds for reps)
16 min ALT EMOM
10-15 Cal Bike
1-2 Rope Climbs (Rx+ Legless)
5-10 Strict HSPU (Rx+ 45# plate deficit)
6-10 Burpees
Rest 4 min then….
Metcon (Time)
For time:
15/12 Cal Bike
15 Pull-ups
15 Burpees
15/12 Cal Bike
