WARM
std warmup
400m run
MAIN
A. Rope climb grip practice, etc
B. 10 min EMOM
{
Odd: 12 GHD situps
Even: 2 12' rope climbs
}
C. 5 sets, each for time (I only did 4 then had to leave)
{
15 cal row
5 burpee box jump over 24"
8 Push press 115 (Rx was 10)
}
1:40, 1:31, 1:29, 1:37
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