All Levels:

 

A. 10 min. Rope climb practice

 

B. 5-5-5-5-5

Push presses

 

C. 12 min. AMRAP:

2 Rope climbs

2 Wall climbs

300 m Row

 

 

Advanced Class:

 

A. 5-5-5-5-5

Push presses

 

B. 3 RNFT:

10 Evil wheels

10 Ring rows (feet on box)

10 GHD Back extensions

 

C. 12 min. AMRAP:

2 Rope climbs

6 HSPU

300 m Row