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Warm up:

AB 20 Cal

PVC Pass Through x 10

Good mornings x 10

PVC stretch (30 sec per side)

PVC circles x 10 per direction

Row 300 m

WOD:

Comp: 12 min AMRAP

10 KB (53/35)

1 Legless Rope Climb

10 Alternating pistols

RX: 12 min AMRAP

10 KB (53/35)

1 Regular rope climb

10 Air squats

Scaled: 12 min AMRAP

10 KB (weight as needed)

3 Scaled rope climb

10 Air squats