Main – WOD
Warm-up
(No Measure)
2 Min (Row, Run, Jump)
Pull Ups – Three sets of: Negatives x 5 reps @ 31A1 (A = assist), rest 90 seconds
Skills
Rope Climb
Metcon
A: Metcon (AMRAP – Rounds and Reps)
6 Min AMRAP
2 Rope Climbs
10 HSPU
Rest 3 minutes between AMRAPS
B: Metcon (AMRAP – Rounds and Reps)
6 Min AMRAP
15 Ring Dips
250M Row
Challenge
2 attempts for total time hollow rock
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