2 ROUNDS

100m Jog

10 Alt. Step-Ups

10 Up-Downs

10 Ring Rows

Into…

2 ROUNDS

100m Run

8 Box Jumps

6 Burpees

8/8 Hand Over Hand Ring Rows

Practice Rope Climbs*

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

(No Measure)

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)

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)

MIN 1 - :45 Plank Hold

MIN 2 - :45 Max KB Curls

(No Measure)