Strength/Skill
ON A 8:00 CLOCK...
Rope Climb Practice
Freedom (Advanced) - Rope Climb Practice (Jump + Foot Lock+ Descent)
Independence (Intermediate) - Rope Climb Practice (Jump + Foot Lock)
Liberty (Beginner) - Zombie Rope Climbs/Foot Clamp and Stand
*If not able to use climbing Ropes, turn this session into an EMOM 8:00

MIN 1 - :45 DB Bent Over Rows or Strict Pull-Ups
MIN 2 - :45 Any Cardio (Jump Rope, Row, Bike, Shuttle Run, or Burpee)

WOD

5 SETS
3:00 Max Calorie Bike
2:00 Max Box Step Ups 20"
1:00 Max Rope Climbs
-No Additional Rest b/t Sets-
(Scored by Total Reps)

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