1) Weightlifting
Squat: 3rm, 2×3@-10%
2) Metcon
For time:
1 Rope Climb 15′
15 Thrusters 95/65#
20 Cals Row or Assault Bike
2 Rope Climb 15′
15 Thrusters 95/65#
20 Cals Row/ Assault Bike
3 Rope Climb 15′
15 Thrusters 95/65#
20 Cals Row or Assault Bike
RX+: Legless Rope Climb
115/75 Thrusters
*20 Min Time Cap