Strength
4 rounds of
10 bench presses ahafa
10-20 ghd hip extensions
no time cap, estimated time 11’, one round every ~2.5’
Metcon
EMOM18’ rotating through
2 rope climbs
8 unbroken thrusters ahafa
14/12 kcal bike
scale rope climbs with reps first, then with 2 rope climb attempts, then with 3 scaled rope climbs from floor
scale bike with kcal