Every 90 Seconds For 12 Mins
1st interval – SA Bent Over Row x 6/Side
2nd Interval – 30 Seconds Suitcase Carry/Side

10 Minutes AMRAP
1 Rope Climb
2 Shuttle Runs
2 Rope Climbs
4 Shuttle Runs
3 Rope Climbs
6 Shuttle Runs
4 Rope Climbs
8 Shuttle Runs
Continue Ascending For The 10 Mins

Optional Work
5 Sets
Pull-up x 7-10
Choose a Variation to Practice (C2B, Bfly…)
In Between Sets, Practice a 30 Second
Handstand Hold (Free Space or Against Wall)

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