Warm up:
The usual
Workout: 3 Rounds
Row 300M
2 KB Rope pulls
Run 300Y
15Min Amrap
2 Rounds:
40y Sled pushes
6 MB OTS tosses
Then:
3 Rounds:
20 mountain climbers
15 squats
10 pushups
Ladder 1,2,3…10
Burpee box jumps
2 KB DL
SL L/R Push up
Cash out:
30 KB swings
50 Battle ropes