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Thursday, October 7th 2021

Warm-up
A. General
2 rounds
30sec Bike/Row/Ski
5/5 Banded Y pulls
10 Standing banded rows
15 sec of double unders

B.Mobility
60sec Quadruped calf pedals

C. Specific
Rope climb practice
*Practice different styles of leg locks and climbing up the rope in the least amount of pulls as possible.

Metcon
Metcon (3 Rounds for reps)
AMRAP 5 mins
Max Rope climbs

Rest 2 mins

AMRAP 5 mins
Max Box jump overs 30/24"

Rest 2 mins

AMRAP 10 mins
2 Rope climbs
10 Box jump overs 30/24"

Score: 3 separate scores
R1=Total Rope climbs
R2=Total box jump overs
R3=Total reps of the couplet
TC: 24mins

Scaling options
Beginner
2 Floor rope climbs or 7 Ring rows
10 Box jump overs @moderate

Intermediate
2 x 5 strict pull-ups + 5 knees to elbows
10 Box jump overs @24/20"

Extra Accessory
Metcon
3 sets
20 Tall kneeling alternating DB Press ( Neutral grip)
10 Inchworms
Rest 90 seconds between sets