1 k row buy in
5 rope climbs 5 clean and Jerk 135/95
4 rope climbs 4 clean and jerk 135/95
3 rope climbs 3 clean and jerk 135/95
2 rope climbs 2 clean and jerk 135/95
1 rope climb 1 clean and jerk 135/95
Scale: replace 1 rope with 5 pull-ups.

Run WOD
3 x (100,200,400)

ME: Deficit DL
4 x 5 front squats 65%,70%, 75%, 80% of max
30 (15/15) reps of box step- ups 20/24 @95/65
300 meter prowler push 50/30
3 x max hold planks, rest two minutes between rounds.
NOT FOR TIME – Rest as needed

ME: Clean

Swim WOD
20 x 25 meters
2:00 min rest
2-3 sec deviation max