Warm Up: 6 minutes AMRAP Of:

10 Ring Rows

20 seconds HS Hold / HS Hold on Box

10 Standing SPT

20 seconds Supinated Dead Hang

Skill: A. 15 minutes Rope Climb Practice

Advanced:15 minutes EMOM Of:

#1: 3 Rope Climbs
#2: 8 STO each arm with a DB AHAP
#3: REST

WOD: 10 minutes EMOM Of:

#1: 3 Back Squats @70-80%1RM

#2: 5 Box Jumps @90/70cm