WU:

800m Run

Banded mobility

Rope Climb practice

EMOM 16 (4 rds): 

Min. 1– Max Rep Rope Climb

Min. 2– 14/11 Calorie Row/Bike/Run to Fire hydrant

Min. 3– Max TTB in :30 sec

Min. 4– REST

Accessory:

3 sets-

15 Sit-ups (any chosen difficulty)

10 Walking Lunges (Heavy DB each hand)