Warm-up:
EMOM 12, alternating:
a) 8 Ring Rows w/pause @ top
b) 16 Medicine Ball Mason Twists
c) 8 Squat + Broad Jump
Gymnastics:
2:00 Max Rope Climbs, 15′ Ascent
2:00 Rest
1:30 Max Rope Climbs, 15′ Ascent
1:30 Rest
1:00 Max Rope Climbs, 15′ Ascent
WOD:
7 Rounds For Time:
7 Thrusters, 75#/55#
7 Chest-to-Bar Pullups
7 Bar Facing Burpees
TIMECAP: 10:00
Extra Work: Push Press 5RM