Warm-up:
EMOM 10, alternating:
a) 6-10 Ring Rows, pause at both ends, control eccentric
b) 10 Russian Kettlebell Swings + 5 American Kettlebell Swings, light-to-moderate weight
Strength:
20:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency)
-L Rope Climb
-Strict Legless Rope Climb from Seated
-Strict Legless Rope Climb from Standing
-Legless Rope Climb
-Rope Climb w/Legs
-Long, Medium, or Short Rope Pull (3-5/side per set)
-Lying-to-Standing Rope Climb
WOD:
5 Rounds For Time:
400m Run
15 Kettlebell Snatch, left arm, (53/35)
15 Kettlebell Snatch, right arm, (53/35)
TIMECAP: 18:00
Extra Work:
5k Time Trial