3 MIN JUMP ROPE
WARM UP
10 WALL BALLS
10 INVERTED RING ROWS
1 BLDG RUN
10 TRI PUSH UPS
1 ROPE CLIMB
3 ROUNDS

WORK OUT
10 CLEAN AND SQUAT WITH THRUSTER   105/75
10 RING DIPS
10 PULL UPS
5 ROUNDS
NOTE:
CLEAN/SQUATS/THRUSTER INCREASE 1 REP FOR EVERY 5LB DROP IN WEIGHT .
EXAMPLE: 100LB IS 11 REPS    95LB IS 12 REPS     90LB IS 13 REPS  ETC.
RINGDIPS AND PULL UPS 3 TO 1