*Work up to something heavy for 3. Then drop weight and complete a good set of 6+ reps (no more than 10) at a lighter weight. Drop set should be 85-90% of what you hit for your 3 rep for the day.
10 Rounds for Time:
1 Legless Rope Climb
*Alternate on the row with a partner for 10 rounds each. The row is always moving. You can sub 15/12 Calorie Assault Bike if needed.