9.27.23

Skill Development
10 min EMOM
O: 20 sec L-sit
E: 7 Strict Pull-ups

Metcon
10 min AMRAP
4 Rope Climbs (RX+ 2 Legless Rope Climbs)
40 Double-unders (SC: 20 DUs; 50 singles; RX+: 25 Crossovers)

Accessory
7 sets
30 sec Front Rack Hold AHAP=
Start with 120% 1RM Front Squat