Rope Climbs, 1K & AMRAP

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Dynamic movement prep 
Group warm up 
Skill
rope climbs
For those who are proficient
Max rope climbs in 2 minutes
For Time
Row 1k
2 attempts
Then Amrap for 12 minutes 
10 pull ups
10 steps lunges
10 oh squats 115/75
MAD MoBi 
Pigeon
Hamstring up n over
Press ups
Bully
Corner stretch