Monday 9/16

CFP: A. Two sets for times of:
Rope Climbs x 2 ascents
Burpees x 10 reps
Rest 60-90 seconds

B. Four sets of:
Front Squats x 6-8 reps @ 31X1 (pause at the bottom)
Rest 90 seconds
Pull-Ups x Max Reps
Rest 90 seconds

C. Three rounds for max reps:
60 seconds Wall Ball Shots
60 seconds Toes to Bar
60 seconds Double-Unders
60 seconds rest

CFF: A. 12-15min: Practice Rope climbs

B. Four sets of:
Front Squats x 6-8 reps @ 31X1 (pause at the bottom)
Rest 90 seconds
Ring Rows x Max Reps
Rest 90 seconds

C. Three rounds for max reps:
60 seconds Wall Ball Shots
60 seconds Knee Raises
60 seconds Double-Unders
60 seconds rest