Warm-up:

Coaches Choice

Movement Prep:
Ropes

Workout:

AMRAP 18min
300m Row or Ski
20 Push-ups
30 Air Squats
2 Rope Climbs

Rx’d+:
Ring Push-ups
Jump Squats
Leg-less Rope Climb

3pts for Cardio(1 per 100m), 55pts per round

Accessory:

3-4 Rounds
10 Barbell Curls, AHAP
15ea DB Kick Backs, light
20ea Banded Plank Row