3 SETS
20 SU
8 Slam Ball Deadlifts
5/5 Single Ring Row*
12 Tuck-Ups
100m Jog

ON A 8:00 RUNNING CLOCK...
Practice Rope Climb Technique

(No Measure)

On the 4:00 x 5 sets
3 Rope Climbs
200m run
15 slam balls (Athlete Choice)
Max DU/SU in remaining time

(Score is Reps)

*split up if its a big class and one group start on the run; one group start on slam balls

*goal is to have :30 to 1 min on the jump rope. Scale accordingly

*keep the rope climbs and the run under 1:30

EMOM x 6 MINUTES
MIN 1 - :45 plank
MIN 2 - :45 Hollow Flutter Kicks

(No Measure)