WARM UP
5:00 quadrapedal movement
3 rounds:
10 kip swings
10 piked push ups
SKILL
EMOM 10:00:
1 rope climb
*Modify style of climb to suit the athlete. Ex: legless climbs for L2, 1-2 pulls for scaled athletes. Athletes can also alternate between different types, ie 1.5 climbs and regular.
WORKOUT OF THE DAY
20:00 AMRAP:
200 meter run
2 toes to bar
2 handstand shoulder taps
RX: (100/75)
*At the 10:00 mark, add a sandbag to the run. Add 2 reps per exercise per round. Score total reps completed.