Warm-up
Dynamic
Roving base tag
Roving base tag
Weightlifting
Squat cleans (4×4)
find working weight, complete all rounds at that weight
Gymnastics
Rope Climb AMRAP
2 minutes to climb rope as many times as possible
Metcon (AMRAP – Reps)
1 minute box jumps and push ups
**rest 1 minute
2 minutes box jumps and push ups
**rest 1 minute
2 minutes box jumps and push ups
**rest 1 minute
1 minute box jumps and push ups
**rest 1 minute
2 minutes box jumps and push ups
**rest 1 minute
2 minutes box jumps and push ups
**rest 1 minute
1 minute box jumps and push ups