In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:  Rope climbs progressions and efficiencies. For those that have their rope climbs we will be working on legless rope climbs

Part 2 – Conditioning: “Case of the Mondays”

Performance:  10 min AMRAP of –
2 Muscle Up / 4 Bar MUs / 6 C2B / 8 Pull-ups
5 Front Squat (155/105lb)
10 Box Jumps (24/20″)

Fitness: 10 min AMRAP of –
10 Ring Rows or 10 PU progressions
5 Front Squat @7 RPE (or 50% 1RM)
10 Box Jump or Step-ups

…but wait there’s more!

Rest 2 minutes and then –

For time: Run 400m with med ball (20/14lb)