121022

Monday

Warm up:
3 Rounds
100m sprint
1 rope climb

Mobility

Strength/Skill:
Strict Pull-ups3 x 5 negatives with fast return to the top
BEG: 3 x 5 ring rows or banded negatives

WOD:
3 Rounds: (30 minutes)

3 min AMRAP
150m Row
6 Burpees
6 Box jumps (24/20)

Rest 2 min

3 min AMRAP
200m Run
10 Jumping jacks
10 Wall balls

Rest 2 min
Score is total repetitions

(aim for the same number of reps for each AMRAP; you're doing a total of six 3 minute AMRAPS with 2 min rest between each - 30 min)