Warm-up

20 walking lunges

20 side lunges

20 air squats

10 empty bar back squats

Repeat with a band around    your knees

Strength:

Back Squat

20 Rep Max

Metcon:

For time

100 Double-Under

10 Rope Climbs

90 Double Under

9 Rope Climbs

80 Double Under

8 Rope Climbs

70 Double Under

7 Rope Climbs

60 Double Under

6 Rope Climbs

50 Double Under

5 Rope Climbs

40 Double Under

4 Rope Climbs

30 Double Under

3 Rope Climbs

20 Double Under

20 Rope Climbs

10 Double Under

1 Rope Climb