• WARMUP
  • Run 400m 
  • 6 min AMRAP 
  • 10 Push-ups
  • 8 Ring Rows
  • 10 Cossack Squats w 2 sec pause
  • :30 Squat Therapy

  • SKILL
  • Rope Climb Technique / Practice
  • 4 min ME Rope Climb
  • *Post Metcon*

  • METCON
  • 3 Rounds
  • 800m Run
  • 20 Strict Press 95/65