RC (not cola)

Strength

8min EMOM

odds: 1 Rope Climb
evens: 3 1-arm DB STOH L & R

MetCon

20min AMRAP

10 1-arm DB STOH 50/35 (L)
10 1-arm DB STOH 50/35 (R)
20 Sit-ups
Row 21/15 Cals or Bike 15/12 Cals
*1 rope climb anytime each round