3 Rounds NFT (10m Time Cap)
10 Toes to Bar
10 Pistol Squats
2 Rope Climbs (legless if possible)

5 Rounds (30m Time Cap)
300m Row
200m Run
10 Burpees
2m Rest

For today’s skill work, scale Toes to Bar to Knees to Elbows or Knee Raises as needed. Pistol Squats can be done to a Box, or you can use the rig for support. If you’re still working on your squat mobility, practice Air Squats or Goblet Squats to a box. Scale Rope Climbs as needed, but if you can do them legless, practice those.

The conditioning should be done at about 90% effort. Time for each round should be consistent – try to stay within about 5 seconds each time. The 200m run should be out the front door, halfway around the building running counter-clockwise, and in the garage door.

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