400m Run
:40 Glute Bridge Hold
:30 Down Dog Calf Gas Pedals
:20/:20 Samson Stretch
–
2 Sets: For Quality
6/6 Single Arm Ring Rows with Rotation
10 Deep Lunge Mountain Climbers
6 No Jump Burpees
6 Jumping Pull-Ups

Spend 5-10 minutes on rope climb progressions

20 minute AMRAP
3 rounds of:
200m Run
1 Rope Climb
5-10-15 Burpee Pull-Ups
Right into 3 rounds of:
400m Run
2 Rope Climbs
20-25-Max Burpee Pull-Ups

Rope Climb: 15ft

Flow:
200m Run + 1 Rope Climb + 5 Burpee Pull-Ups
200m Run + 1 Rope Climb + 10 Burpee Pull-Ups
200m Run + 1 Rope Climb + 15 Burpee Pull-Ups
400m Run + 2 Rope Climbs + 20 Burpee Pull-Ups
400m Run + 2 Rope Climbs + 25 Burpee Pull-Ups +
400m Run + 2 Rope Climbs + Max Burpee Pull-Ups in remaining time

Level 2:
20 minute AMRAP
200m Run
1 Rope Climb
4-8-12 Burpee Pull-Ups
400m Run
2 Rope Climbs
16-20-Max Burpee Pull-Ups
Rope Climb: 12ft

Level 1:
20 minute AMRAP
150m Run
2 Rope Pull to Stands
4-8-12 Burpee Jumping Pull-Ups
300m Run
2 Rope Pull to Stands
16-20-Max Burpee Jumping Pull-Ups

Goal: Get into the Max Rep Round of Burpee Pull-Ups
(5 Rounds + 400m Run + 2 Rope Climbs + 1 (or more) Burpee Pull-Ups)
Primary Objective: Complete 5 Rounds of the workout
Secondary Objective: Maintain a consistent hard pace on the run today in order to bank some time to complete the rope climbs and burpee pull-ups.
Stimulus: Aerobic
RPE: 7/10
This should be a steady grind of a workout with focus on good quality pacing and consistency on the rope and burpee pull-ups.

Workout Strategy Notes:
Run: Maintain 5-10k Paced intensity here in order to keep things fast, yet sustainable.
Rope Climb: Work to get a great foot lock quickly, trying to grab the rope as high and close to your hands on each pull as possible. Take extra attention to descend quickly to avoid excessive time under tension on the grip.
Burpee Pull-Ups: Make sure to find your placement of your hands and feet directly underneath the bar so that you can jump straight from the burpee into the pull-up. The bar should be just out of reach for our Rx standard, but can reduce the height and create a jumping pull-up as the modification for the day.