”EMOM” for 40min:

• 1st. 8-10 Pause ohs  ( no OLY shoes , light weight)
• 2nd. 20-30 russian twist w/plate or landmine
• 3rd. Rope climp
• 4th. Row without foot traps
• 5th. Rest

Advanced: 2 legless rope 3.5 m

Intermediate:1-2 Rope climp

Rookies: practice foot lock and/or beginner rope climb