LongEMOM for it to End

MetCon

30min EMOM

FITNESS
30min EMOM
1: 2 Trap to Stand on Rope or 2 Rope Walks + 1 5s Tuck hold
2: 10 Hanging Knee Raises or 15 MB Sit-ups 20/14
3: 5 Deadlifts 135/95 + 10 Alt High Plank Shoulder taps
4: 12/9 Cal Bike
5: Rest

PERFORMANCE
30min EMOM
1: 2 Rope Climbs
2: 10 T2B
3: 5 Deadlifts 225/155 + 5 HSPU or DBL DB Push Press 50s/35s
4: 15/12 Cal Bike
5: Rest

COMPETITION
30min EMOM
1: 1 Legless Rope Climb + 1 Rope Climb (stay on rope)
2: 15 T2B
3: 5 Deadlift 315/205 + 5 Strict Wall Facing HSPU
4: 18/15 Cal Bike
5: Rest