I Ain’t In No Hurry

Skill: Rope Climbs 

Strength: Bench Press 

6 Reps @ 70%

4 Reps @ 75%

4 x 3 @ 80%

1 x AMRAP at 75%

MetCon: 12-min AMRAP 

15 Box Jumps

9 Front Squats

3 Rope Climbs

L1: 185/135, 3 RC OR 1 legless rope climb, 24″/20″ (2 foot take off)

L2: 155/105, 2 Rope Climbs, 24″/20″ (2 foot take off)

L3: 115/85, 3 Scaled Rope Climbs or 7 Pull-ups, 24″/20″ (Step-overs)

L4: 100m Run, Goblet Squats, 10 Ring Rows, 17″/15″ Step-overs