WARM-UP

AMRAP X 5 MINUTES

5/4 Cal Bike

10 Ring Rows

5 Scap Pull-Ups

10 Supermans

5 Push-Up to Pikes

Into…

AMRAP X 5 MINUTES

5/4 Cal Bike

5/5 Hand Over Hand Ring Rows

5 Kip Swings

10 Hollow Rocks

5 Up Downs

SKILL

ON A 8:00 RUNNING CLOCK…

Practice Rope Climbs or Strict Pull-Up

WORKOUT

AMRAP X 16 MINUTES

15/12 Cal Bike

1 Rope Climb

15 Toes to Bar

1 Rope Climb

15 Burpees

(Score is Rounds + Reps)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY

10 SLOW PVC Pass Thrus

5/5 Moose Antlers

10/10 Single Arm Banded Upright Row

-Rest as Needed b/t Sets-