Crossfit

A) 12 minute alternating EMOM:

1) 10 romanian dls

2) 1 legless rope climb (legs on the way down)

 3) rest

*Scaling options: 1) 2 reps of Lay on ground, and pull yourself up to standing keeping body in a totally straight line and then lower yourself back down to the ground keeping body straight 2) Legless rope climb halfway up

B) 4 rounds for time of :

Row 500m-8 db squat cleans (40/30lb)- 12 pullup

*If no rower available, bike erg 1000m

Rx-Plus

A) L-sit rope climb B) chest to bar pull-ups