A) 10mins of rope climb tekkers:
(start with 3-5 reps of lying to standing climbs.
Progress to leg lock from box.
Leg lock from standing.
Linking multiple pulls.
Climbing to Rx Heights + descent).
B) 5RFT:
40 Double Under
20 Bar Hop Burpee
10 Shoulder to Overhead (70/50)
Time Cap: 20 mins
Stimulus: Sets of 5+ reps on STOH
Scaling: 60 Single Under