7.11.24

Skill Development
10 min EMOM
O: 15 Hip Extensions
E: 10 Burpees

Metcon
10 min AMRAP
4 Rope Climbs (RX+ 2 Legless Rope Climbs)
40 Double unders (RX+: 25 Crossovers)
Last tested on 9/27/2023

Accessory
10 min EMOM
2 Burpee Bar Muscle-ups