RX
FOR TIME
60/50 Cal Bike/Row/Ski
50 Back Rack Alt. Lunges @43/30kg
5 Rope Climbs
50/40 Cal Bike/Row/Ski
40 Back Rack Alt. Lunges
4 Rope Climbs
40/30 Cal Bike/Row/Ski
30 Back Rack Alt. Lunges
3 Rope Climbs

SCALED
FOR TIME
50/40 Cal Bike/Row/Ski
40 Back Rack Alt. Lunges @30/20kg
1-3 Rope Climb or Half Climb or 8 x Floor to Stand
40/30 Cal Bike/Row/Ski
30 Back Rack Alt. Lunges
1-2 Rope Climb or Half Climb or 6 x Floor to Stand
30/25 Cal Bike/Row/Ski
20 Back Rack Alt. Lunges
1 Rope Climb or Half Climb or 4 x Floor to Stand
RPE 7
Timecap: 30 mins

FINISHER
2-3 SETS
8-10 Barbell Rollouts from Knees
12-15ea Single Leg Glute Bridge
Put working foot on 20kg plate for glute bridge