100 ft. of legless rope ascent in AFSAP
L-sit for 2 minutes in AFSAP

AFSAP = As few sets as possible.
Count rope progress from where your hands begin to where your hands end on each climb.

21-15-9
Thrusters, Burpees

Level 1 CF Cert

For Time: 30 Clean & Jerk (135/95)

Run 800
10 burpees
30 du
Run 600
20 burpees
60 du
Run 400
30 burpees
90 du
Run 200

One hour lifting session with Caleb Ward.

*Snatch
*Clean

Toes To Bar (3 rounds of 10 reps)
Ring Dips (3 rounds of 10 reps)

AMRAP 15min
10 pull up
5 HSPU
50 double unders

Skill:
500m row for time
3 minute rest
500m row for time

(1:36/1:44) Gashed out on the 2nd one, stopped to rest twice for about a second or two

WOD
AMRAP 13 min
10 Ring push ups
15 Russian Twists (20/14)
20 Air Squats

9 Rounds + 8 squats

Partner WOD
AMRAP 20 min
5 pull ups
10 push ups
15 Squats

Partner runs a 400m while other does rounds of Cindy
Tag up after each run

"Man Maker Monday"
5 Rounds for time:

10 Man Makers
400-Meter Run

Time: 26:32 15lbs.