WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MIN. TIME CAP
PULLUP
5-5-5 (CHEST TO BAR)
3-3-3 (CHIN OVER BAR)

WOD:
10 MIN. TIME CAP
1,2,3,4,5
ROPE CLIMB (MOD: RING ROWS 3-6-9-12-15)
PRESS @ 90% 1RM

AFTERMATH:
2,4,6,8,10
RACKED LUNGE (USE PRESS WEIGHT FROM WOD OR GRAB DB’S)
PUSH PRESS (USE PRESS WEIGHT FROM THE WOD)

COOL DOWN