Warmup:

200M Run

10 Kneeling Lat Stretch

10 Scorpions

10 Squat2Stands

200M Run

2 Rope Walks

10 Thoracic High Fives

5 Toe2Rope

5-10 Min Rope Climbing work

WOD:

6 Rounds:

400M Run

3 Rope Climbs

20 Wall Balls (20/14)

Time Cap – 36 Min

Score = total time

Video courtesy of Jason Khalipa.

If you do the quick math, the goal should be 6 minutes or less per round to stay under the time cap.  Try conserving your arms and shoulders in the rope climb and you’ll need them in the wall balls to follow.

Scaling Options:

Run -> 500M Row

Rope Climbs -> 2 Rope Walks per Rope Climb

MB weight -> 14/10 -> as needed

Cool Down:

Single Leg Forward Fold – 1 Min per leg

Barbell forearm mash – 1 Min per side

Video courtesy of K Squared Fitness.