1 half of 1 hour ... with rest

MetCon

30min EMOM

FITNESS
30min EMOM
1: 1 Rope Climb attempt
2: 12/9 Machine Calories
3: 5 Burpee Box Jump or Step Up 24/20
4: 6/6 Hang KB Snatch 35/26
5: Rest

PERFORMANCE
30min EMOM
1: 2 Rope Climbs
2: 15/12 Machine Calories
3: 8 Burpee Box Jumps 24/20
4: 6/6 Hang KB Snatch 53/35
5: Rest

COMPETITION
30min EMOM
1: 1 Legless Rope Climb + 1 Rope Climb
2: 18/12 Machine Calories
3: 8 Burpee Box Jumps 30/24
4: 3/3 Hang KB Squat Snatch 53/35
5: Rest