For time
650m air runner or 40/32 calories of assault bike
10 legless rope climbs (scale to normal climbs x 10-15 reps)
650m air runner or 40/32 calories of assault bike

• Keep running or bike mod/fast pace. Rest 20-40 sec bwn climbs depending on your ability on climbs. Goal is to be able to hit all climbs about same rest bwn and find your ability to do this.
• I would probably rest bwn 20-30 sec bwn reps on legless and 10-15 sec if using legs for help. But I prefer not starting too hot first.

rest 10 minutes and get ready for next

4 rounds for time
15-20 box jump, step down @50/60cm
15-20 push ups
15-20 ghd sit ups

Keep steady pace on box jump, push ups should be done mostly in 3 sets and take max 1 min
on each round.
ghd sit ups should go unbroken.
time target 10-12 minutes .

Score is total time of both metcons.