WOD:

Emom x 12 min:
1st min- 1-2 rope climbs (skill)
2nd min: KBFR heavy hold, :35
3rd min: FLR on rings, :25-:40
+
Rest 6 min
Metcon (4 Rounds for reps)
@ 90%
:30 max cal row
:30 rest
:30 FS burpee
:30 rest
:30 KB taters @ 24kg/16kg
:30 rest
:30 ski for cals
:30 rest

55+/15- 20kg/12kg