Warm-up

Skill + Strength:

Every Minute on the Minute x 12min

1- Rope Climb x 1-3 reps

2- Wall Walk* x 3-5 reps

3- Dumbbell/Kettlebell Walking Lunges** x 10-16 steps

*These should be for quality reps, not speed.

**Challenge yourself with the weight and/or variety of the lunge. Ex. Double overhead, one overhead/one front rack, double front rack. No farmer’s carry for this one.

Conditioning:

Hell’ish Helen

3rds

600m Run

30 American Kettlebell Swings (53/35)

15 Pull-up

Rx+ Chest to Bar Pull-ups

Time Cap 21min