Skill/Strength:Rope Climbs/Front Squats

8 min AMRAP 

Odd: rope climb x 1 (10'-12')

Even: Front Squat x 5 @ 55%

 

WOD: Hero Word

“Rankel” 20 Min AMRAP:

 

6 Dead Lifts 225/155

7 Burpee Pull Ups

10 AKBs 70/53

200m Run

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