10 inchworms
20 lunges
30 squats
40 sec wall sit
50 mountain climbers
60 jumping jacks
50 mountain climbers
40 sec wall sit
30 squats
20 lunges
10 inchworms

Rope climbs
Practice the j hook
Practice getting the first grip on the rope

Back Squat 5×5
Bench press 5×5
Deadlift 5×5
Heavier than previous- work up to a moderate weight at 3×1, then do all sets at same weight

8 AMRAP
10 DB cleans
10 DB push press
10 pull ups- banded and challenging
Rest 1 minute,
8 AMRAP
10 kb deadlifts- heavy
10 kb swings
10 burpees