PreHab: Lat Pulldowns, Hip Prep

Warm-up: Lid Complex, Step-Up Variations, Run

Skill: Rope Climb (regular, legless, L-Sit)

WOD: 

RX: 2x
800m run
5 rope climbs
50 step-ups
5 Body Drags

RX+: 2x
800m run
5 legless rope climbs
50 step-ups
5 Body Drags

Option 1: 2x
800m run
3 rope climbs
36 step-ups
3 Body Drags

Option 2: 2x
400m run
5 rope pulls
30 step-ups
1 Body Drags