PreHab: Glute Activation, Single Arm Pulldowns

Warm-up: Row Progression

Specific: Rope Climb Variations, Plate Complex + Run

WOD: 

RX: 4x
25/20 Cals
3 Rope Climbs
150m Plate Carry
Rest

RX+: 4x
25/20 Cals
3 Legless Rope Climbs
150m Plate Carry
Rest

Option 1: 4x
21/15 Cals
2 Rope Climbs
150m Plate Carry
Rest

Option 2: 4x
17/12 Cals
6 Rope Pulls
150m Plate Carry (light)
Rest