1 . emom 8
1st min, 4 bar muscle up, scale: 8 pull ups
2nd min, 4 ring muscle up, scale: 8 dips
2 . for time
4 rope climbs, 12 hspu, 40 goblet squats
3 rope climbs, 9 hspu, 30 goblet squats
2 rope climbs, 6 hspu, 20 goblet squats
1 rope climb, 3 hspu, 10 goblet squats
scale workout
4 rope walks, 20 push ups, 40 goblet squats
3 rope walks, 15 push ups, 30 goblet squats
2 rope walks, 10 push ups, 20 goblet squats
1 rope walk, 5 push ups, 10 goblet squats
