STRENGTH/SKILL

3 Rounds (for technique)
Rope Climbs
F: 5-6 Rope Pulls
P: 1-2 Rope Climb
S: 1-2 Rope Climb Legless

10-12 Hollow Rocks
F/P: as RX
S: With load for quality

Heavy Carry or Sled Push (your choice!)
20-30 sec (Tough but consistent load. Have some fun here.)
 

WOD

In 10 mins, complete as many reps as possible
Score is calories + reps

4 min Cal Row +
3 min 20' Shuttle Run [1pt every 20']
2 min Pull Ups
1 min Burpee Box Jump Over 24/20"

F: Row/Bike + Shuttle Run + Ring Row + Burpee
P: Row + Run + Kipping Pull Up + BBJo
S: Row + Run + CtB Pull Ups + BBJo