General Warm-up:

1000m Row/800m Run

Group Mobility

Strength:

4 X 4 1&1/4 Front Squats – AHAP, rest 60 sec between sets

WOD:

3 Rounds for time of:
4 Rope Climbs, 15 ft
12 KB Swings (55/35)
16 GHD Situps

Midline:

Tabata Plank