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