3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
15 OH PUSH PRESS FROM SQUAT W/ROPE
10/10 OH WALKING LUNGES W/ROPE
WARM UP
20 MT CLIMBERS
10 V UPS
5 JUMPING PULL UPS
5 INV RING ROWS
1 MIN HS HOLD
2 ROUNDS

WORK OUT
10 PUSH PRESS 95/75
2 BC
5 PULL UPS
AMRAP 6 MIN
2 MIN OVER HEAD HOLD 95/75
THEN
50 BICYCLES
2 BC
5 PULL UPS
AMRAP 5 MIN
3 MIN KNEE HOLD

THEN
10 DB SWING 65/55
2 BC
5 PULL UPS
AMRAP 3 MIN
4 MIN PLANK 45LB PLATE