WARM UP

3 MIN JUMP ROPE
THEN:

5 WALL BALLS
20 MT CLIMBERS
10 SDHP  45LB BAR
1 ROPE CLIMB
2 ROUNDS

WORK OUT

20 SIDE HIP RAISES LEFT
20 SIDE HIP RAISES RIGHT
20 ONE LEG FRONT HIP RAISE LEFT
20 ONE LEG FRONT HIP RAISE RIGHT

10 OHS 95/65
10 FLOOR 2 CEILING LEFT
10 FLOOR 2 CEILING RIGHT
10 BURPEES

5 WALL CLIMBS
5 RING DIPS
5 PULL UPS

AMRAP 3MIN WITH 1 MIN HOLD WHEREVER
YOU ARE AT THE END OF THE 3  MIN PERIOD..
CONTINUE WHERE YOU LEFT OFF FOR THE NEXT
3 MIN PERIOD……..8 ROUNDS