Skill Work:
Rope Climbs
Strength:
Every minute on the minute for 10 minutes:
Perform 5 Pull-ups
Elite: L-Pull ups
Advanced: Strict and/or weighted.
Intermediate: Kipping
Beginner: Band assisted
Metcon:
Partner workout
3 rounds of:
500 meter row
Front Squat (95 / 65)
Partner #1 rows 500 meter while partner #2 performs as many Front Squats as possible. Then they switch.
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