Alerts on Danse

Skill: Rope Climbs

9-min EMOM

Minute 1: Dips

Minute 2: Rope Climbs

Minute 3: Planks

L1: 1 Legless Rope climb, 7 Strict Dips

L2: 2 Rope Climbs, 5 Strict Dips

L3: 4 Scaled Rope Climbs or 5 Strict Pull-ups, 7 dips off a box

L4: 4 Scaled Rope climbs or 5 eccentric lowering Pull-ups, 5 dips off a box

Strength: Back Squat

3-3-3-3

* 75% across all sets 

Metcon: For Time!

Accumulate 6-minutes of Hanging from the Rig

Each time you drop- Run 800m Run (+) 30 Push-ups

L1: 800m Run, 30 Push-ups

L2: 600m Run, 25 Push-ups

L3: 400m Run, 20 Push-ups, accumulate 4-minutes

L4: 200m Run, 15 Push-ups, accumulate 4-mimtes