3 ROUNDS
25 Single Unders
3/3 SA Ring Row
3/3 DB or KB Windmill
5/5 SA DB or KB Front Rack Lunge*

*3rd Round Perform SA DB or KB OH Lunge. (DB/KB stays on the side of the front leg of the Lunge)

EMOM x 24 MINUTES
MIN 1 - :45 Max Rope Climbs
MIN 2 - 50 DU or 75 SU (45 sec cap)
MIN 3 - 1/1 DB or KB Turkish Get-Ups (L/R) (Athlete Choice)
MIN 4 - :45 Max Sit-Ups

(Score is Total Reps Rope Climb + Sit Ups/TTB)

*Split up and start at different spots

3 rounds for quality

12 DB Skull Crushers
12 Weighted Glute Bridge

(Score is Reps)