3:00 minutes Cardio Choice
Into..
2 Sets, For Quality
10 Plank Hip Drops
5/5 Single Arm Ring Rows, Easy to moderate position
50m high knees, 50 meter butt kicks

Gymnastics Skills and Drills
Rope Climb + Toe to Bar Skills and Drills
Spend 10:00-15:00 minutes Prepping for the Workout

3 Rounds
400m Run
25 Toe to Bar
400m Run
6-5-4 Rope Climbs
Time Domain: 18:00-25:00
Time Cap: 27:00 minutes

Primary Objective: Complete each set of Toe to Bar and Rope Climbs in under 2:00 minutes
Secondary Objective: Complete each run @ 5k pace to 5k + 15sec/mile (+7/k) pace