I. WARM UP

Complete 2 rounds of:

• 400 Meter Run
• 15 Wall Balls
• 15 Push Ups
• 15 Lunges

II. SKILL

Complete Every Minute on The Minute for 10 minutes alternating on the minute:

• Minute 1, 3, 5, 7, 9 rope climbs
• Minute 2, 4, 6, 8, 10 Handstand Push-Ups

III. STRENGTH

• Bench Press- 3-3-3-3-3
• Bent over barbell row 10-10-10

IV. WOD

“Michael”

Complete 3 Rounds For Time Of:

• Run 800 Meters
• 50 Back Extensions
• 50 Sit-Ups