Warm Up:

3 rounds:
20 Shoulder taps
10 Scap Pull-ups
20 Mountain Climbers

3 rounds
10 Partial Kick-ups
10 Jump Lunges
20 Skier Jumping Jacks
20 Mountain Climbers

WOD
3 Rounds:
3 Rope Climb (15′)
30 GHD Sit-ups
2 Rope Climb (15′)
:60 Handstand Hold
1 Rope Climb (15′)
90 Double Unders

*If you don’t currently have access to ropes, substitute and perform 4 Pull-ups + 4 Toes-to-Bar per rope climb.

AT HOME VERSION

3 Rounds
6 Bent Over Rows *odd object
6 Push Up’s
30 Weighted Sit-up’s
4 Bent Over rows
4 Push-Ups
:60 Hand stand hold /or plank
2 Bent Over Rows
2 Push-Ups
90 Jump Jacks/or Mountain Climbers

CFK Running

Run 500m
Rest for 1:15
Run 400m
Rest for 1:15
Run 300m
Rest for 4:00

Repeat 2 more times