8:30
5 Rds
1 min @ each
Rope Climb 1 ascent = 6reps (1from floor = 1rep)
Assault Bike
Pistols
Row for Cal
Double Unders
Rest
9:30
Butterfly Pull Up Work
Muscle Up Work
AMRAP in 12
6 Pull Ups
6 Ring Dips
(or 3 Muscle Ups)
12 Hollow Rocks
18 Air Squats