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

WARM UP

1DB  HANG CLEAN SQUAT PRESS
HAND STAND HOLD
ROPE CLIMB
12 MINUTES

WORK OUT

LEFT  ARM  1 DB

3 PUSH PRESS
9 THRUSTERS
12 BENT OVER ROW

3 WALL CLIMB
9 ONE ARM FLOOR WIPERS
12 ONE ARM SQUAT

REPEAT ABOVE WITH RIGHT ARM

AMRAP 5 MINUTES
THEN 40 BICYCLES

6 MINUTES INTERVALS