Warm Up
Mobility
3 rounds : 5-10-15-20m shuttle sprint-10 squats-5 jumping pull ups
Skill
Back squat. Load Increase till 90% with 1 rep
(2 laying to standing rope climb between each round)
Met Con
5 rounds for time of:
21 back squats
1 legless rope climb, 15 ft.
End Of The Wod
Cardio