Rope Climbs

Legless Rope climb ladder EMOM
1-2-3-4... etc
every 90 sec until you can't get the number in the 90 sec window.

Interval Gymnastics

8/5 RMU
50ft HSW
15 DB push press 50lb/35lb
2 min rest
x 3 sets

"HELEN"

3 roudns for time
400m run
21 KB swings 53/35
12 pull ups