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

WARM UP
5 BURPEES
1 MIN HAND STAND HOLD
5 INVERTED RING ROWS
20 MT CLIMBERS
3 ROUNDS

WORK OUT

3 CLEANS 75/95
3 FRONT SQUATS
3 PUSH PRESS
5/5 REV LUNGES
5 BENT OVER ROWS
AMRAP 5 MINUTES
REPEAT ABOVE 3 ROUNDS
PERFOMING THE FOLLOWING HOLDS BETWEEN EACH ROUND
1 MIN REST BETWEEN ROUNDS AND HOLDS

2 MIN OVERHEAD HOLD
2 MIN SQUAT HOLD
1 MIN FIREMANS CARRY HOLD LEFT/RIGHT