3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
15 OH PUSH PRESS FROM SQUAT W/ROPE
10/10 OH WALKING LUNGES W/ROPE

WARM UP
5 JUMPING PULL UPS
1 BEAR CRAWL F
1 HAND STAND HOLD
1 BEAR CRAWL R
5/5 F2C
5 T2B
5 BURPEES
3/3 TOE TOUCH
3 ROUNDS

WORK OUR

1 MIN BAR HANG
THEN
5/5 ONE ARM BENT OVER ROW   LEFT LEG – RIGHT LEG     ANY ARM 40/50
5 PULL UPS
AMRAP 3 MIN

2 MIN KNEE HOLD     45LB PLATE
THEN
10 PUSH UPS
5/5 ONE ARM PUSH PRESS  50/40
AMARAP 3 MIN

3 MIN DEAD ROACH
THEN
10 V UPS
5 FLOOR WIPERS
AMRAP 3 MIN

4 MIN ELECTRIC CHAIR HOLD    4/45LB PLATES
THEN
10 WEIGHTED SQUATS  1DB    50/40
5/5 OVERHEAD WALKING LUNGE     LEFT ARM –  RIGHT ARM
AMRAP 3 MIN

5 MIN PLANK HOLD 45LB PLATE
THEN
BEAR CRAWL WALL CLIMB
AMRAP 3 MIN