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

30 MT CLIMBERS
1 ROPE CLIMB
2 LEAPS F/R
1 ROPE CLIMB
1 MIN HSH
1 ROPE CLIMB
10/10 WALKING PUSHUPS
1 ROPE CLMB
10/10 JUMING SPLIT LUNGES
1 ROPE CLIMB

WORK OUT   AMRAP 20 MIN

5 –  1  DOUBLE MAN MAKERS  2DB 30/40
5 – 1 WALL CLIMBS
5 – 1 PULL UPS
CONTINUE BACK UP THE LADDER STARTING WITH 1 IF TIME PERMITS

THEN:

2 MIN SQUAT HOLD WITH 2DB USED FOR WORKOUT

2 MIN KNEE HOLD  45LB PLATE

2 MIN BAR HANG

3 MIN ELECTRIC CHAIR  4 PLATES