Tuesday October 11

Skill Work: Rope Climbs 3×3 AFAP (timed) or practice; rest 3-5 minutes between timed sets

WOD: 3 rounds (15 min cap)

RX+ =500m row + 10 muscle ups

RX= 500m row + 5 muscle ups

Scale+= 500m row+ 10 pullups

Accessory: 3 sets of 100ft single arm KB Suitcase Carry (50ft with one hand, 50ft with the other hand) AHAP with no compromise in form – 30s plank hold between sets