Skill: Rope Climb
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ADVANCED
40′ EMOM
minute 1: 200m Run
minute 2: 10 Chest to Bar
minute 3: 10 American Swing @24/16 kg
minute 4: 1 Rope Climb
minute 5: Rest
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INTERMEDIATE
40′ EMOM
minute 1: 200m Run
minute 2: 10 Pull Up
minute 3: 10 American Swing @16/12 kg
minute 4: 1 Rope Climb from the ground
minute 5: Rest
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BEGINNER
40′ EMOM
minute 1: 200m Run
minute 2: 4/8 Banded Pull Up
minute 3: 4/8 American Swing @by feel
minute 4: 4/8 Ring Row
minute 5: Rest