SKILL/STRENGTH
5 Rounds: For Quality
2 ADAP Rope Climbs
4-5 Dips (3 second pause in bottom)
5/5 Challenging Single Rack KB Lunge
20 Hollow Rocks
METCON
For Time:
100 Air Squats
100 Sit-ups
Run 1 mile
Scaling Options: 50-75 reps, row instead of run.
