STRENGTH

EMOM 15 minutes (RPE 7)
Min 1: 6 Front Squat
Min 2: 25s Front Rack Hold
Min 3: 15s Bottom Squat Hold

WOD

Buy in: 750/600m Row
Then For Time:
8 Lying to standing Rope Climb
20m Dual Kettlebell Farmer's Lunges@2x16/12kg
4 Wall Walks
4 Lying to standing Rope Climb
10m Dual Kettlebell Farmer's Lunges
2 Wall Walks

TC:11 min

Rx+: 4/2 Rope Climb, KB@2x24/16kg,6/3 Wall Walk

ACCESSORY

2x
8/8 Reverse Clamshell
20/20s Modified Copenhagen Plank