14/6/2018
Thursday 14 June 2018 '14/6/2018'

1 . 7 min time cap

21 hspu – 3 legless rope climbs

15 hspu – 2 legless rope climbs

9 hspu – 1 legless rope climb

scale option:

30 hand release push ups – 3 rope walk ups

20 hand release push ups – 2 rope walk ups

10 hand release push ups – 1 rope walk ups

rest 2 min

2 . in 15 min

run 1000m

then amrap of this ladder

reps are 2-4-6-8-10-12……..

wall ball & kettlebell swings