Rope Climbs and HSPU

METCON:
"CrossFit Baseline"
500m Row
40 Body Squats
30 Butterfly Ab Mat Sit-ups
20 Push-ups
10 Pull-ups

Power Cleans

METCON
For time:
2-4-6-8-10-12-14-16-18-20
Front Rack Lunges
KB Snatches

Snatch Grip Dead Lift
5 x 6-8 @ 50% 1RM

15 Minute AMRAP
10 Toes to Bar
20 Box Jumps
30 Double Unders
200m Run

Backsquats
5x4 @ 90%

12 Min Ascending Ladder
3, 6, 9...

KB Squats
Push Press (95/65)

Bench Press
5 Rep Max



5 Rounds for Time
20 KB Swings
15 Deficit Push-ups
10 Turkish Sit-ups