PreHab: Single Arm Pulldowns, Face Pulls, Scapular Push-ups

Warm-up: Row Progression, Weighted Carry Variations

Specific: Rope Climbing Drills/Technique, Movement Review

WOD:

Rx: EMOM for 20mins
M1: 25 Push-ups
M2: 3 Rope Climbs
M3: 15-20cal Row
M4: 240-300′ Farmer Carry
M5: Rest

Rx+: EMOM for 20mins
M1: 25 Hand Release Push-ups
M2: 2 Legless Rope Climbs
M3: 17-20cal Row
M4: 240-300′ F. Carry
M5: Rest

Option 1: EMOM for 20mins
M1: 15 Push-ups
M2: 2 Rope Climbs
M3: 9-15cal Row
M4: 180-240′ F. Carry
M5: Rest

Option 2: EMOM for 20mins
M1: 12-15 Modified Push-ups
M2: 3-6 Rope Pulls
M3: 9-15 Row
M4: 180-240′ F. Carry
M5: Rest