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:
20:00
Yoke Walk
- Loads for repeat distances
- Moderate load for max distance
- Heaviest load for set distance
MetCon:
A.
CAP15
- 1!5!1 Rope Climb
- 40yd Bear Crawl
B.
15:00
- Max TGU