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SKILL – Rope Climbs 

STRENGTH – (21-min EMOM) 

Station 1: 100m Run 
Station 2: 10 Push-ups (+) 2 Rope Climbs 
Station 3: 10 Double Dumbbell G2OH

L1: 2 Rope Climbs 
L2: 1 Rope Climb 
L3: Strict Pull-ups or Jump up and slowly lower (x) times (eccentric)
L4: Strict Ring Rows, Slow and controlled. Hips and shoulder a straight line, push ups off box or rig 

How to do the DBL DB G2OH: Clean and Jerk or DBL DB Snatch

Scale the rope climbs to strct Pull-ups or strict Ring Rows 

METCON – 8-mins for Reps and Load

0:00-1:00: Max Sit-ups
1:00-3:00: Max Calories on Assault Bike or rower
3:00-5:00: Max weight Power Clean 
5:00-7:00: Max Calories on Assault Bike or rower
7:00-8:00: Max Sit-ups 

**Weight can be loaded for first attempt