Mobility:

Shoulders

Skill:

Rope Climbs

Conditioning:

As Many Rounds and Reps as Possible in 16min

1-3 Rope Climbs

20 Goblet Squats with Kettlebell

20 V-ups or Single Leg V-ups

200m Run

20 Single Arm Kettlebell Front Rack Walking lunges (10R/10L)

20 Straight Leg Raises (hands anchored to kettlebell behind head)

200m Run