Skills
Rope Climb foothold / Get-Ups & Lowers
Conditioning
For Time (12 MIN CAP):
30 Thrusters (75/55)
3 Rope Climbs
20 Thrusters (75/55)
2 Rope Climbs
10 Thrusters (75/55)
1 Rope Climb
Rope Climb: Scale each climb to 2 Get-Ups/Lowers OR 1 jump to foot hold with 10-15-second hold
Cash-Out / Cool Down
Banded Shoulder Distraction & Lat Stretch – 2 min/side