6 Rounds

MetCon

30min EMOM

FITNESS
30min EMOM
min1: 2 trap to stand or rope walk
min2: 5 STOH 95/65 + 5 DL
min3: 20 Sit-ups
min4: 6 x10m Shuttle Sprint
min5: 5L + 5R KB Snatch 35/26

PERFORMANCE
30min EMOM
min1: 2 Rope Climb
min2: 5 STOH 135/95 + 5 DL
min3: 15 Sit-ups or 9 T2B
min4: 8 x 10m Shuttle Sprint
min5: 5L + 5R KB Snatch 53/35

COMPETITION
30min EMOM
min1: 1 Legless Rope Climb + 1 Rope Climb
min2: 5 STOH 185/125 + 5 DL
min3: 15 Sit-ups or 9 T2B
min4: 10 x 10m Shuttle Sprint
min5: 5L + 5R KB Snatch 70/53