Skill:
rope climb drills
Conditioning:
Rx
Amrap in 20 min of:
1,2,3,4,5, ect…Rope climb
10,20,30,40,50, ect…wall shots, 20/14
run 200m
Intermediate
Amrap in 20 min of:
1,2,3,4,5,etc..lay down get-ups
10,20,30,40,50,etc..wall shots
run 200m
Beginner
Amrap in 15 min of:
1,2,3,4,5,etc..lay down get ups
5,10,15,20,25,etc.. wall shots
run 100m
Post rounds plus extra reps to whiteboard.