Fitness
A. Rope climb Instruction- 5 minutes
+ EMOTM 8:
1 Rope climb or 2-3 Supine-to-standing
*Focus on jumping as high as possible to start climb

B. 4 rounds:
400M run
10 DB Shoulder-to-overhead, tough
10 DB swings, tough

Performance
A. Rope climb Instruction- 5 minutes
+ EMOTM 8:
1 legless rope climb
*Focus on jumping as high as possible to start climb

B. 4 rounds:
400M run
10 Shoulder-to-overhead (135/95)
10 Deadlifts (135/95)