Warm up
2000m chill pace then 20 sec all out 40 sec chill x 6 min
10-20 min mobility
A. 5 rounds for time(10 am class)
3 rope climbs
10 Toes to bar
21 OH Plate Walking lunge 45/35
Run 400 meters”
B. Clean for load(touch n go)
10-8-6-4-2
C. 2 rounds
21 ohs 115/75 + 15/12 cal ski erg + 7 rope climbs
D. 12 min cap
20 mu + 200 m farmer carry db 50/35 + 20 back squat 225/155