Skill- Rope climb skill work
Work on your footwork. If you are proficient in climbing the rope with your feet, do 2-5 legless rope climbs.
WOD- 100 pull-ups for time
Every time you drop off the bar to rest, run a 400m.
(Scaled: If you are doing between 1 and 5 pull-ups per set, run every other time you rest.)
30 minute cap