For time:

4 Rope Climbs, 15 ft

20 Alternating Single-Leg Squats

40 Alternating Dumbbell Snatches, 35/20 lbs

3 Rope Climbs, 15 ft

20 Alternating Single-Leg Squats

30 Alternating Dumbbell Snatches, 35/20 lbs

2 Rope Climbs, 15 ft

10 Alternating Single-Leg Squats

20 Alternating Dumbbell Snatches, 35/20 lbs

1 Rope Climb, 15 ft

10 Alternating Single-Leg Squats

10 Alternating Dumbbell Snatches, 35/20 lbs

Intended Stimulus:
✔ 15:00-20:00
✔ Practice higher skill movements.
✔ Keep the rope climb scaling and substitutions simple: 4-5 x strict pull-ups per rope climb rep.
✔ Practice some version, even assisted, of the single-leg squat.

Movement Scaling Options:
▪︎ Rope Climbs | 10-ft Legless Climbs, Leg Assisted Rope Climbs, 20-15-10-5 Strict Commando Pull-ups
▪︎ Single-Leg Squats | 3:00-2:00-1:00-1:00 reps, Leg-Behind Single-Leg Squat, Box-Assisted, Reverse Lunges
▪︎ Alternating DB Snatches | Loading, Reps, DB Swings