AC Met Con
Warm Up
3 ROUNDS
100m Run
10 Scap Pull-Ups
5/5 SA Ring Rows
10 Tuck Ups*
*2nd Round perform 8 Up-Downs, 3rd
Round perform 6 Burpees
Skill
ON A 10:00 RUNNING CLOCK
Practice J-Clamp Rope Climb Technique & Rope Ascents / Descents
HERO WORKOUT
«SISSON»
AMRAP x 20 MINUTES
1 Rope Climb
5 Burpees
200m Run