Main – SWOD
Metcon (Weight)
Strength: Back Squat
5×5 @ 70% of 1RM (All sets to be completed at 70%)
Immediately after each set, complete 5 box jumps (30/24)
Rest 2 mins b/w sets
Record Weight Squated
Metcon (Time)
8 Rounds for Time
6 Front Rack Alternating Lunges @70 % of 1RM
1 legless rope climb
10 Sit Ups
If you can’t legless rope climb, you can still RX with 2 rope climbs.
Other scaling options for rope climbs as needed for each athlete.