| Skill Spend 10:00 going over rope climb technique |
| Warmup 5 rounds 3 thrusters up to wow 1 jump and stand on the rope 5 hammer curls–slow tempo both ways |
| Workout For time 4 Thrusters 115/75 1 rope climb 8 thrusters 2 rope climbs 12 thrusters 3 rope climbs Rx+ 185/125 (or the heaviest thing you can do 4 reps unbroken with) |
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