1. Warm up/mobilize

2. Skill

Rope Climbs

3. Strength

3 x 20 second rope L-sit

4. WOD

Endurance

White
5RFT
3 x Rope Climbs, 15 ft
10 x T2B
21 x Overhead Walking Lunge w/ Plate (25/20)
400m Run

CF

AMRAP 15

15 x Wall balls (20/14)

15 x Med ball sit ups (20/14)

15 x Med ball STOH (20/14)

200m med ball run

5. Recovery

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