Lots of skill today guys, SCALE as needed. Start out by working rope climbs, do two if you can, otherwise scale to 1 climb or 3:1 rope pulls. Today’s metcon is longer than yesterday at 14 minutes, choose a weight for the hang cleans that you can do in no more than 2 sets. Bar muscles ups – YUP, we gotta do em. If you can’t get it, go with c2b pull-ups or other pull-up variations – no dips today.
Alternating EMOM for 8 minutes
A. 2 Rope Climbs
B. Calorie Row 12/10
AMRAP in 14 minutes
12 burpees
9 Hang Power Cleans (115/75)
6 Bar Muscle Ups
