WARM-UP:

2 rounds

• 5 arm circles and flings
• 5 leg swings and sweeps
• 10 jumping jacks

2 rounds

• 5 strict pull-up -or- 10 ring-row
• 5 inch worm -or- 10 push-up
• 5 lunges L+R -or- 10 air-squat

SKILL:

Sled Work

• push
• pull
• drag

MetCon:

2 TEAMS (head to head) – AMRAP20

P1 – ropes must be kept moving at all times with quick transitions

• Continuous Battle Ropes (double wave -or- reciprocating)

P2 – each TEAM will have 3 SandBags, (#60/#40/#20)

• 10m Agilty Ladder Shuffle  (SandBag over shoulder or behind neck)
• 10m Up & Over, 4 boxes at 8ft distances, 20″-24″-20″-24″  (SandBag over shoulder or behind neck)
• 10m Reverse Bear Crawl (SandBag Drag)

P3 – rotation for all

• REST

* SCORE = Laps completed of ladder+box+crawl

1. Ropes must be kept moving continuously using a double -or- reciprocating wave

• rotation can be in mixed order as long as there is no down time but to transition
• each team will have (1) rope set-up

2.All movements in the Ladder Shuffle+Box over+Reverse Crawl are to be loaded with choice of #60, #40, #20 SandBag

• rotation can be mixed, with goal of completing as many laps ad possible as a team
• allow for the person ahead of you to finish ladder and advance over first box before you step into ladder
• keep all three SandBags moving through the gauntlet of exercises with handoffs after ever lap
• never allow the any SandBag to come to REST on the ground
• each team will have (3) sandbags: (1)#60, (1)#40, (1)#20

3.REST station is awaiting turn

• all rest is not scheduled but forced by rotation into ropes station or sandbag gauntlet