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

WARM UP

BEAR CRAWL WALL CLIMB
JUMPING PULL UPS
LEAP F/B
LEG LIFTS

AMRAP 6 MIN

WORK OUT             PODS   6 MIN EACH WITH 1 MIN HOLD ON END    1 MIN REST BETWEEN PODS

5 WEIGHTED SIT UPS    DB
20/20 FONDAS
5/5 STEP UPS
LEG LIFT HOLD

5 OVER HEAD SQUAT
5 PUSH PRESS
5/5 BENT OVER ROW
OVERHEAD HOLD

5 RING DIPS
5 T2B
5/5 JUMPING SPLINT LUNGES
BAR HANG

5 DEAD LIFTS
5 ROLL OUTS
KNEE HOLD