THIS IS A SAMPLE OF ONE SECTION OF MANY IN A FULL DAY OF TRAINING

MetCon:

4 Rounds

As Many Reps as Possible in 2 minutes:

8 x Deadlift @Rx+ 225/155, Rx 185/125, Scaled 155/105

20 x Lateral Hops over the bar (Scaled: lateral line hops)

Max Rope Climbs with time remaining (Rx+ Legless, Scaled: Ring Rows/Lying Leg Raises…alternate rounds…round 1 it is max ring rows, round 2 it is max leg raises…this simulates the pulling and core strength of a rope climb)

—1 minute rest between rounds—

*score is total rope climbs (Scaled: ring rows + leg raises)

*goal is to complete the deadlift and hops in 35-45 seconds, leaving roughly 1:10-1:20 for the rope climbs/ring rows/sit-ups

*the deadlift fatigues your grip and core, the hops elevate your heart rate…both of this challenge your ability to do rope climbs