Friday:  December 6, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Floss Shoulders, 2:00/side

Tabata-ish
On a continuous 4:00 clock
:15 of Air Squats
:15 Rest
:15 Dead Hang from Pull Up Bar
:15 Rest

In the remaining 5ish minutes, spend some time on the rope practicing your rope climbing skills.

Strength/Skill(15:00 – 35:00)
Back Squat:  4×5 at 90% of your new 5RM you established on Monday.

Otherwise do a 3×3 at moderate weight.

WOD(40:00 – 60:00):

Fitness
AMRAP 20 Minutes
15 Hanging Knee Raises
30 Air Squats
45 Single Unders

Performance
AMRAP 20 Minutes
3 Rope Climbs
15 Goblet Squat 70/53lbs
45 Double Unders

Option 2:  15 T2B in place of rope climbs

Competition
AMRAP 20 Minutes
3 Legless Rope Climb
15 Goblet Squat 70/53lbs
45 Double Unders