Warm-up
3 Rounds
10 Cal Row
8 Hollow rocks
8 Birddogs

Strength & Skill
A – 4 x 14 KBS (70/55) – rest :20
B – 4 x :30 FLR on Rings – rest :20
C – 4 x 1 L Sit Rope Climb (as best as possible) – rest 2:00

Conditioning
5 sets of:

5 G2OH (135/95)
10 Split Jumps
50 Double unders

Rest :60