Metcon
2 sets
15-12-9 for men / 12-9-6 calories for ladys
Calories of air bike
3-2-1 reps of
legless or normal rope climb
rest 1:1 bwn sets

Go Fast on bike, at least mod/fast. Good target watts 275/375+.
Try to hit rope climb every 20-40 sec depending if you are going for legless or normal climb.
time target sub 5 min, cap 7 min.
Score is total time of both sets.