WARM UP

3x

Runway inchworms

2 EB PC’S

3 EB STO

4 EB (BR) Lunges

WOD

15 Minute ladder

4 STO RX-115/75lb (52/34kg)   ADV-135/95lb (61/43kg)

4 (BR) Lunges

30 DU’S   ADV-50 DU’S

8 STO

8 Lunges

30 DU’S   50 DU’S

12

12

And so on.

STRENGTH & SKILLS

5 Minute dead ball speed ladder

20 DB O/S @ 80/50lb

15 DB O/S @ 100/60lb

Max reps @ 120/80lb

Score = Total reps @ 120/80lb.