Warm up

5 rounds for time of:
15-ft. rope climb, 3 ascents
10 toes-to-bars
21 overhead walking lunge steps
Run 400 meters
Men use 20kg. plate
Women use 15kg. plate

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Scaling this WOD:

Choose a scaling option that allows you to work on a specific piece of the rope climb: grip strength, foot lock or pulling strength. Find a pace that allows you to keep moving, and avoid long rest periods.