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
