Skill
EMOM for 10 minutes:
One or two rope climbs

OR:

10 minutes of rope climb drill and technique work with your coach

Today you’ll either be practicing rope climbs on an interval or building the strength and technique needed to get started on the skill. Let your coach know if you’re interested in learning the basics of the rope climb technique, even if you aren’t up to the point of doing strict pull ups yet. It’s great to get early and regular exposure to the skill if it’s a goal of yours.

Workout of the Day
4 rounds:
45 seconds of calories
15 seconds of rest
45 seconds of ring dips
15 seconds of rest
45 seconds of wall balls
15 seconds of rest

The ring dips will be a slower and more challenging movement for most people, but make it your goal to keep the reps coming for as much of the 45 seconds as possible on the calories and wall balls. A very advanced target would be to work for an unbroken set of wall balls across the whole 45 second work interval each round. Remember that you have the 15 seconds to transition between each movement; try not to get off of your station early.

standard: 12/8
rx: 20/14
sport: 20/14, unbroken wall balls, ring dips on the high rings (muscle up to get there)
metcon: 12×0:45 on, 0:15 off