Warm Up
Coach’s Choice

A.) 90 seconds max rope climbs immediately followed by 6 minute AMRAP of:
5 Burpees to a plate
10 Shoulder-to-overhead (135/95)

 B.) 3 x 1:00 weighted plank hold (plate on back) rest as needed between sets


Travel WOD
19 min to complete
400m Run Backwards
400m Run Forwards
In remaining time AMRAP
17 Squats
9 Wall Walks