Warm-up

400m run

3 rounds for quality

10 Jumping squats

10 hollow rocks

10 super mans

10 kips on the pullup bar

Metcon: (repeat from last month)

For time

100 Double-Under

1 Rope Climbs

90 Double Under

2 Rope Climbs

80 Double Under

3 Rope Climbs

70 Double Under

4 Rope Climbs

60 Double Under

5 Rope Climbs

50 Double Under

4 Rope Climbs

40 Double Under

3 Rope Climbs

30 Double Under

2 Rope Climbs

20 Double Under

1 Rope Climbs

10 Double Under