Warm-Up

1 Set:

2:00 Bike or Row (slow)
20 Air Squats
20 Shoulder Taps

1 Set:

1:30 Bike or Row (med)
20 Reverse Lunges
20 Mountain Climbers

1 Set:

1:00 Bike or Row (fast)
20 Walking Lunges
10 Inchworms

Strength/skill

Complete 4 Sets for Quality:

:30 Rope Climbs or Rope Pulls
:30 Rest
:30 Wall Walks
:30 Rest
:30 V-Ups or Tuck-Ups
:30 Rest

WOD

12 Rounds for Calories:

:30 Bike
:30 Rest