Skill

Rope climb practice
4min to practice tight hook with feet/rope hang

EMOM for 4min: 1-2 regular rope climbs

WOD

25min AMRAP – in teams of two
50cal Assault Bike/bike erg
5 regular rope climbs
50 thrusters 40/30kg
5 regular rope climbs
50 lateral burpees over bar

CategoryWOD
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