10 minute Row @ Easy Pace

Then:

3x20m OH Lunge @ BB

2x20m OH Lunge @ 75#

1x20m OH Lunge @ 95#

Then:

6x TGU @ 35# KB +

90sec FLR

Five Rounds

Then:

4x (20sec Work/10sec Rest) Squat

Rest Two minutes

4x (20sec Work/10sec Rest) Squat

Rest Two minutes

4x (20sec Work/10sec Rest) Squat

Then:

150sec Fast Rope Dead Hang