70% x 3 reps
80% x 3 reps
90% x MAX REPS
*Complete 5 Weighted Pull-Ups after each set as well as your warm up sets.
*If you can not do weighted, work on strict or slightly assisted strict with bands.
Metcon (AMRAP - Rounds and Reps)
1 Rope Climb
RX+ is with a 20/14lb Vest
Legless Rope Climbs if you don't have a vest.