WARM-UP

2 ROUNDS

100 M Jog

10 Step-Up

10 Up/Down

10 Ring Rows

Into…

2 ROUNDS

100 M Run

8 Box Jumps

6 Burpee

8/8 Hand over Hand Ring Row

SKILL (ALL)

ON AN 8:00 RUNNING CLOCK…

Practice Rope Climbs*

*Focus on fully opening the hips before repositioning the hands.

WORKOUT (PERFORMANCE)

EMOM × 16 MINUTES

MIN 1 – 12 Box Jumps (30/24)

MIN 2 – 15 Burpees

MIN 3 – Max Rope Climbs

MIN 4 – 100m Run

(Score is Total Rope Climbs)

WORKOUT (FITNESS)

EMOM × 16 MINUTES

MIN 1 – 10 Box Jumps (24/20)

MIN 2 – 12 Burpees

MIN 3 – Max Strict Pull-Ups

MIN 4 – 100m Run

(Score is Total Strict Pull-Ups)