Dynamic movement prep
Group warm up
Skill
rope climbs
For those who are proficient
Max rope climbs in 2 minutes
For Time
Row 1k
2 attempts
Then Amrap for 12 minutes
10 pull ups
10 steps lunges
10 oh squats 115/75
MAD MoBi
Pigeon
Hamstring up n over
Press ups
Bully
Corner stretch