Base, Climb and Metcon
A. 2 Rounds – 3 min Cap
10 Deadlifts 115-225/85-165#
5-10 Kipping HSPU or HR Push ups
Rest 3-5 mins
B. 3 Rounds – 5 min Cap
7 T2B or Hanging Leg raises
15 Cals Row @ 75%
rest 3-5 mins
C. AMRAP x 10-20 mins
200m Run
5 Cals AD – nothing over 350 watts
10 Box Jumps Step Down
15 Crunches
20 Walking Lunges
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