Warm-up
Run 1 Loop
Then
2 Rounds
:30 on/:15 off
1. Jump Rope
2. Barbell Good Mornings
3. Single Leg Bridges
4. Rope Pull Ups
*Switch legs on single leg bridges in second round
Skill
Cargo Net
Rope Climbs
WOD
1200m Run
21 Deadlifts 185|115
100 Double Unders
15 Deadlifts
75 Double Unders
9 Deadlifts
50 Double Unders
Rest 2 Minutes
1200m Run
21 Deadlifts
4 Rope Climbs
15 Deadlifts
3 Rope Climbs
9 Deadlifts
2 Rope Climbs
Level 2- 155|105
Level 1- 115|80
ADV 225|155 – Cargo Net Ascents
Extra Work
10 Min AMRAP
25/20 Cal Bike Erg
10 Strict HSPUs
Sub 20|15 cals Assault Bike
ADV – 4’|2’ Deficit