3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
15 OH PRESS FROM SQUAT W/ROPE
10/10 WALKING LUNGES
WARM UP
10 SIT UPS
10/10 WALKING PUSH UPS
30 SEC HSH
30 MT CLIMBERS
30 SUPERS
10 JUMPING PULL UPS
1/1 LEEPS LONG WAY
5 INVERTED RING ROWS
WORK OUT 4 PODS
5 TIRE FLIPS
10/10 SLEDGE HAMMER
10 TIRE JUMPS
1 ROPE CLIMB
5/5 F2C 45/35
2/2 TGU 45/35
5 RING DIPS
5 PULL UPS
10 WEIGHTED SIT UPS
OVERHEAD HOLD 65LB BAR BELL
AMRAP 5 MIN EACH POD
AFTER EACH POD PERFORM THE FOLLOWING:
BEAR CRAWL REV
1 WALL CLIMB
BEAR CRAWL FORWARD
AMRAP 2 MIN
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