Warm Up

3 rounds

- 3 rope pull-ups

- 8 kip swings

- 6 alt. box step-ups

Strength

EMOM 12

- 1 legless rope climb (RX+ 2, on rounds 1 & 3)

- 8 thrusters (light)

- 10 strict ring dips

Conditioning

5 rounds - 20 min cap

- 15 wall-balls @ 20/14 @ 10/9

- 5 bar muscle-ups

- 4 dual DB alt. box step overs @ 50s/35s @ 24/20