Warm up: 3 rounds
5 1-arm ring row, per side
20 shoulder taps
15 air squats
10 burpees
Workout 1: EMOM 12 (ALT)
5 Front squats, 75% of 1rm
5 Ring Dips
100ft SB Carry, #100/75
Workout 2: For time (18 MIN CAP)
5 Rope climbs>>> 12 pull ups + 12 T2B/ Hanging knee raise
50 wall balls, 20/14
4 Rope climbs>>> 10 pull ups+ 10 T2B/ Hanging knee raise
40 wall balls, 20/14
3 Rope climbs>>> 8 pull ups + 8 T2B/ Hanging knee Raise
30 wall balls, 20/14
2 Rope climbs>>> 6 pull ups + 6 T2B/ Hanging knee raise
20 Wall Balls, 20/14
1 Rope Climb>>> 4 pull ups + 4 T2B/ Hanging knee rasie
10 Wall balls, 20/14
RPE 7