Inchworm + Scap Push-Up + Press-Up x 5 reps
Ring-Rows x 15 reps
Two sets of:
Row 250 Meters
Burpees x 5 reps
KB Deadlift x 10 reps
A.
For 2 minutes, perform one set of
Rope Climb Mount x 6 reps
Followed by. . .
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Rope Climb (with or without legs) x 2-3 reps
*If possible, start with a legless rope climb then use your legs when necessary.
Interval 2 – Rope Pull-Up Taps x 6 reps (3 reps each arm)
*Do not touch the floor until you have completed three reps on one arm.
Interval 3 – Rope Hang Knees-To-Armpits x 10 reps
B.
Every 2 minutes, for 8 minutes, complete (4 sets):
Death March x 20 reps
C.
Three rounds for time of:
500 Meter Row
20 Burpees over the Erg