WOD:

1) 20 minute AMRAP:

60 Calories Ski/Bike/Row

50 Pull-ups

40 Alternating Dumbbell Snatch 50/35

30 Burpees

20 Push-ups

Extra Work:

2) Rope Climbs: 10 minutes Practice

Work on any facet of a Rope Climb.

3) Hip Thrusts: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE