Warm Up
1:00 Row @ Moderate Pace
10 Scap Push-Up
10 Prone Swimmers
1:00 Row Increasing Pace
10 KB Windmill (5 each side)
10 Alternating Russian Swings
1:00 Row Increasing Pace
10 Uneven Push-Ups on KB
10 Full American Swings
Mobility
Forearm Rolling
Chest Stretch
Skill
Rope climb
WOD
20 Minute AMRAP
20|16 Calorie Row
10 Ring Dips
15 Kettlbell Swings 2|1.5
20 Sit-ups
1 Rope Climb
Level 2 – 1.5|1
Level 1 – 1|0.75
ADV- Strict MUP to Dips, Kettlebell Snatches, GHD, Legless Climb
Extra Work
Squat Snatch
E2MOM 10
1. 5 Reps
2. 4 Reps
3. 3 Reps
4. 2 Reps
5. 1 Rep
Build in weight as able