Looking to improve your Rope Climbs and J-Hook technique?
Come join the Rope Climb Skills Clinic at 5:45 PM tonight!

Strength
Every 3:00, 4 Sets
10 Deadlifts
1-2) 50-55%
3-4) 55-60%

Superset Accessory (3+ out of 4 sets)
:15-:20 Ring Row Hold

Conditioning
4 Rounds for Time:
10 Burpees Over Bar
10 Front Rack Lunges (135/95) (FX: 95/65) (RX+: 155/105)
250/200m Row (FX: 200/150m) (RX+: 300/250m)
*14:00 Cap