Strength :
1a) Barbell Rows: 4 x 6. Rest 60s.
1b) Rollback Tricep Extensions: 4 x 10. Rest 60s.
Metcon :
4 RFT:
15 DB Thrusters (50s, 30s)
3/2 Rope Climbs
Rest 60s.
Rx+: (Legless Rope Climbs)
L3: (2/1 Rope Climbs)
L2: (6 Band Assisted Strict Chin-ups per Rope Climb) (35, 20s)
L1 Metcon:
4 RFT:
10 DB Thrusters (25s, 15s)
8 Ring Rows
6 Squat Thrusts
Rest 60s.
12:00 Cap