12 Rope Climb EMOM
Min 1: 1-3 Rope Climbs/ Rope Rows, 3-5 Strict Pull Ups or 10 Ring Rows
Min 2: 12 Dumbbell Hammer Curls, pick load
Min 3: Rest
6 rounds for time of:
21 Shoulder Press
21 Sit-ups
12 Rope Climb EMOM
Min 1: 1-3 Rope Climbs/ Rope Rows, 3-5 Strict Pull Ups or 10 Ring Rows
Min 2: 12 Dumbbell Hammer Curls, pick load
Min 3: Rest
6 rounds for time of:
21 Shoulder Press
21 Sit-ups