1) Front Racked Lunges 4 x 8 reps each leg climbing weight
2) 20 min AMRAP
13 OHS (115/75)
1 Legless Rope climb
1 Regular Rope Climb
17 Push-ups
100 yards (50 out and 50 back) sled push or drag
-Men 1 45# on rogue, females empty rogue. Men drag 2 45# women 2 25# + 1 10#
3) 5 rounds NFT
10 GHR
10 Strict Pull-ups
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