3 MIN JUMP ROPE
15 OVERHEAD SQUATS W ROPE
15 PUSH PRESS FROM SQUAT W/ROPE
10/10 OVERHEAD WALKING LUNGES W/ROPE

WARM UP

1 BEAR CRAWL WALL CLIMB
5 JUMPING PULL UPS
1 BCWC
5 FLOOR WIPERS
1 BCWC
5/5LEFT5/5 RIGHT  TOE TOUCHES
2 ROUNDS

WORK OUT            PODS      AMRAP 4 MIN     1 MIN REST

10/10 SLEDGE HAMMER
10 JUMPING SPLIT LLUNGES

5 RING DIPS
10 INVERTED RING ROWS

10 DB SWINGS 65/50
5/5 STEP UPS

5 WALL BALLS
5 RUSSIAN TWISTS W/BALL

5 SDHP   50/65
5/5 ONE LEG BENT OVER ROW

THEN:
5 MIN PLANK 45LB

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