Rope climb + pulling strength

• advanced practice challenging variations
• rookie practice foot lock technique

Metcon 

Intervals: 3 Rounds for time

• 15/12 Cal Row
• 10 burpee box jump over 24/20
• 15 wall ball
• 10 Burpee box jump over
• 12/9 cal assault bike

  5 min time cap in every round
  3 min rest after each round