Skill: Rope Climbs (10 min progressions)

WOD: #1 “Death by Bike”

Min 1: 3 cals

Min 2: 6 cals

Min 3: 9 cals …continue to add 3 cals every minute until you cant finish within the minute.

WOD #2:

15 MIN EMOM

MIN 1: 3 rope climbs (or 6 seated climbs with the white rope)

MIN 2: 10 Burpees

MIN 3: 25 ab mat situps