WARM UP 3x Runway lunges 6 DB Snatch 2 Rope climb progressions   WOD 24 minute AMRAP 12 KBS RX-24/16kg   ADV-32/24kg 6 HSPU’S   ADV-4/2″def 1 Rope climb   ADV- legless At the beginning of the wod and at every 6 minutes complete a 200m run.   STRENGTH & SKILLS Spend any remaining time working … Continue reading Swings, handstand pushups, rope climbs and runs