200 m run
Tabata Wall Balls

Skill Work
Rope Climb Progressions, footing, Grip, etc.

Accessory Work
DB press
DB Pull Over
DB Curl
Metcon (AMRAP – Rounds and Reps)
17 min amrap
14 DB Cleans
7 Ring Push Ups
14 DB Front Rack Lunge
1 Rope Climb

Bonus Abs
30 Toes to Rope (hanging from rope)
Scaled – Toes to bar
New to CF – anchored T2B (on back, lift legs to rig)