Skill

Rope Climb or Rope Lower

Strength

OHS
5 on the minute for 6 minutes @ 60%

MetCon

“Nasty Girls”

3RFT

50 Squats
7 Muscle Ups
10 Hang Power Cleans (135/95#)

Note: If you are still working on muscle ups you will practice jumping muscle ups or assisted muscles ups with IT band.