Warm-up/Skill 10-12 min cycle of following exercises: 1 rope climb or 3 hand over hand, 2-3 Squat cleans (increase in weight as you go until you reach your WOD weight), 10 bar kips, 20 mtn. climbers, 200m run or 200m row
WOD – 20 Min AMRAP
10 TTB (mod-abmat sit ups)
3 Squat Cleans (205/135)
1 Rope Climb (mod-4 pull ups or ring rows + 4 knee raises per round)
200m run = 1 Rep
