3 rounds for time:
400/500-m row
15 front squats (34/52 kg)
1 legless rope climb

TIMECAP: 15:00

DYNAMIC WARM-UP | 8:00
1 set:
:20 row (easy pace)
– Rest :10
:20 alternating single leg deadlift
– Rest :10

1 set:
:20 row (moderate pace)
– Rest :10
:20 air squat
– Rest :10

1 set:
:20 row (moderate pace)
– Rest :10
:20 front squat (empty barbell)
– Rest :10

1 set:
:20 row (fast pace)
– Rest :10
:20 front squat (empty barbell)
– Rest :10

ROPE CLIMB PROGRESSION AND PRACTICE | 8:00
:30 strict pull-ups or ring rows
:30 pull-to-stands
1:00 foot hook
1:00 rope climb
1:00 legless rope climb

WORKOUT PREP | 7:00
3 sets:
5 front squats
1 legless rope climb
– Rest as needed between sets.

POST-WORKOUT SKILL WORK | 10:00
Accumulate:
30 strict weighted pull-ups

STRETCHING | 5:00
2 sets:
:30 foam roll IT band/side
:30 foam roll quads/side