Skill
5 rounds:
45 seconds of rope climbs
15 seconds of rest
45 seconds of ring dips
15 seconds of rest
45 second plank
15 seconds of rest

The rope climbs can be scaled to banded pull ups or an inclined rope climb on the lower ropes (like a ring row, but working your way up the rope to standing). Avoid ring rows so that the rings are free for dips.
Keep your ring dips strict. They can be scaled by attaching a band to one ring and pinning it to the other with your hand, then setting your bent knee on the band for assistance. You can also drop the movement all the way down to a push up if the range of motion or stability aggravates shoulder issues.
Start across different stations so that the ropes aren’t crowded; your coach will be available at the ropes to give you pointers and feedback as you practice your climbs and descents.

Workout of the Day
For time:
24-18-12-6
Lateral Burpee
Before each round of lateral burpees, complete 15 power snatches
15 minute time cap

We’re building off of last week’s skill work with a full-duration workout. Keep your power snatch weight just as light as you had it last week; the 15 reps should only take one or two sets each round. Pick a burpee pace that lets you move steadily throughout the workout without slowing down. Call time when you finish the last burpee in the round of 6.

standard: 45/35
rx: 75/55
sport: 95/65
metcon: 10×1:00 on, 0:30 off