Warm Up: 400 meter Run

10 Rope Climbs Sit > Stand

20 Good Mornings

10 Inch Worms

10 X 3-Way Deadlift @empty bar

Strength: Deadlift 5-5-5-3-3-3.

*Build to a heavy 3 Rep.

WOD: 12 minutes AMRAP Of:

1 Legless Rope Climb

10 Alternating OH Lunges @22.5kg OR 24/16KB Right Arm

1 BMU

10 10 Alternating OH Lunges @22.5kg OR 24/16KB Left Arm

1 Ring MU

*Increase Rope Climb, BMU & RMU +1 rep each round.

*Score is total reps.

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