Still Around
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