Skill/Conditioning
Rope Climbs
Max reps in 90s
rest 3:00
Max reps in 60s
rest 2:00
max reps in 30s
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AMRAP 18
300m run (long corner - don’t run in the plaster on the sidewalk please)
30 box jumps @24/20
30 wall-balls
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Vanity
2 rounds
10 rainbow curls
20 push-ups on slamball or parallettes
30 plank up downs