A) 3 Rounds NFT but move quickly:
-2 Rope Climbs scale to 4 Rope Pulls from seated position
-10-50 Double unders depending on skill
-5-10 UB T2B or K2E or Knee Raises
B)WOD- 4 RFT:
-Row 500 m, Run 400 m, 10 Russian Swings (70/53)
C)Accessory:-5×30 second weighted planks superset with 5×5 weighted if possible scale to body weight pull ups or Chin over bar holds
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