Main – WOD

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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