For time

21-15-9 Front squats @ 70/47.5 kg
3-2-1 Rope climbs

Time cap. 10:00

Overview. This one is intended to be a sprint event for semi-finals level athletes BUT depending on your capacity might have to be a bit more paced. While going unbroken on the FS would be ideal, it will be a trap that makes you push to failure before the final round.

Pacing. This is (ideally) a sprint with quick transitions, unbroken sets on the barbell and almost touch-and-go reps on the rope climbs. However, be smart with your pacing to avoid hitting a wall on either movement. If you need to break the FS, it’s best to do so from the 1st set (15-6 or 7-7-7 for example) as this leaves the option of pushing through the rest of the workout (vs going UB on the 21, then getting stuck/slowing down later).
For rope climbs, you can either pace them by feel or use a clock to ensure you rest enough between your reps (e.g., go every 20-sec).

Tips. Make sure to bite your feet into the rope a bit harder on the 1st pull on the rope (to avoid sliding down when there might be some slack on the rope). Look where you want your feet to go on the rope (for better grip and longer pull). Tall chest and breath on the front squats.