Warm-up
20 walking lunges
20 side lunges
20 air squats
10 empty bar back squats
Repeat with a band around your knees
Strength:
Back Squat
20 Rep Max
Metcon:
For time
100 Double-Under
10 Rope Climbs
90 Double Under
9 Rope Climbs
80 Double Under
8 Rope Climbs
70 Double Under
7 Rope Climbs
60 Double Under
6 Rope Climbs
50 Double Under
5 Rope Climbs
40 Double Under
4 Rope Climbs
30 Double Under
3 Rope Climbs
20 Double Under
20 Rope Climbs
10 Double Under
1 Rope Climb