10min EMOM
Min 1: Rope Climb warm-up for solid pinch
Min 2: Pistol warm-up, Heel touches from box


18min EMOM
Min 1: 2 Rope Climbs or 2 Legless Rope Climbs
Min 2: 6 Strict Toes to bar or 12 Kipping Toes to bar
Min 3: 30 Air Squats or 16 Alt. Pistols

Comp HW

10 sets (85% effort)
1min: Row/Bike/Run
1min: rest


CrossFit Journal: The Performance-Based Lifestyle Resource