Be sure to wear the appropriate clothing (pants/socks/gloves) if you want to stay rope burn-free!!

CROSSFIT

Strength

Pause Front Squat (10 Second Pause)10×1 @ ~50-60%

MetCon

EMOTM 16 Minutes:

Minute 1: 3 Rope Climbs/5 Rope Pulls

Minute 2: 3 Muscle Ups/5 Ring Pullups+5 Ring Dips

Minute 3: 15 Calorie Row

Minute 4: 15 Thrusters (65/95#)