Slow Hands

Skill: Rope Climbs 

Strength: Pause Front Squats 

Take 12 mins to find a heavy FS (7s @ bottom/15s at Top)

then 3×3 at 83% ((7s @ bottom/15s at Top) *83% i think its

Metcon: 4 rounds for time 

2 Rope Climbs

400m run

6 Front squats

8 bar over burpees

*Rest 90-seconds b/w rounds

L1: 2 RC, 185/135, Bar Facing Burpees

L2: 1 RC, 135/95, Bar Over Burpees

L3: 4 Scaled RCs, 95/65, Bar over burpee

L4: 4 Scaled RCs, 300m run, Gob Squats, Reg Burpee