Complete your Oak strength, then choose a station to start at for the metcon. You’ll work for as many reps as possible in 45 seconds of whatever that movement is, then rest/transition for 15 seconds. Scale rope climbs to rope pulls 3:1, but for scoring purposes 3 rope pulls equals 1 rep. Repeat for a total of 4 rounds. (12 minutes) Your score is total reps + calories.

Strength

Oak Strong

Conditioning

4 rounds of :45 of work, :15 transition:
ME rope climbs
ME row (cals)
ME knees to elbows