Crossfit

A) Rope climb technique skill practice

B) Run 800m

5 rope climbs

50 air squats

Run 600m

4 rope climbs

40 air squats

Run 400m

3 rope climbs

30 air squats

Run 200m

2 rope climbs

20 air squats

Run 100m

1 rope climb

10 air squats

Rx-Plus 

Do the round of 5, 3 and 1 legless. Do the round of 4 and 2 with legs