STRENGTH
OHS 1 Rep Max (12 mins)

WOD
10 min AMRAP
5x HSPU
10x A-KBS
15x Box Jumps (24/20)

4 min REST

5 RFT
5x HSPU
10x A-KBS (1.5/1)
15x Box Jumps (24/20)

10x C&J 135/95
5x Rope Climbs
8x C&J 135/95
4x Rope Climbs
6x C&J 135/95
3x Rope Climbs
4x C&J 135/95
2x Rope Climbs
2x C&J 135/95
1x Rope Climb

SKILL/STRENGTH
3 Rounds NOT for Time (12 mins to complete)
8x Good Mornings (75/55)
5x Kipping Pull Up
8x Barbell Curl
20 sec HS Hold

WOD
57x Ab Mat Sit Ups
46x WBS (20/14)
35x OHS (75/55)
24x Burpees
13x Ring Dips
200m Run