3 MINUTE JUMP ROPE
15 OVERHEAD SQUATS W/ROPE
15 PUSH PRESS FROM SQUAT
10/10 OVERHEAD WALKING LUNGES
20 MT CLIMBERS
1 BEAR CRAWL F/R
1 BLDG RUN

WARM UP
3 INCLINE RING PUSH UPS
3 RING DIPS
3 HAND STAND PUSH UPS
1 ROPE CLIMB
3 ROUNDS

WORK OUT       20 SEC ON   10 SEC REST        8 ROUNDS     1 MINUTE REST BTWN ROUNDS
T2B
BOX JUMPSPULL UPS
FONDA L
ONE ARM DB HOLD 45/40 BALANCE ON LEG LEFT ARM HOLD  (3 MIN HOLD NO REST)
FONDA R
ONE ARM DB HOLD 45/40 BALANCE ON RIGHT LEG LEFT ARM HOLD (3 MIN HOLD NO REST)
BURPEES

EXTRA CREDIT
F2 C TO MAX
THRUSTERS TO MAX
7 MORE ROUNDS OF ROPE WARM UP SECTION