Bench Press 4-4-2-2-1, using heaviest weight per set
Rope Climb 5×1 at 1x bodyweight
Alternate bench with 1 rope climb in between sets. Scale to 2 strict pull-ups or practice foot lock if you have pull-ups.
2 RFT: AbMat Sit-ups, Rows, Push-Ups, and Toes-to-Bar
2 rounds for time of:
40 AbMat Sit-ups
30 Hand Release Push-Ups